Spaghetti with summer squash and peppers (Mayo Clinic)

[Guest guest]

Recipe: Spaghetti with summer squash and peppers

 

Dietitian's tip: This garlicky primavera-style dish gets its rich, nutty flavor

from the whole-grain pasta and chopped walnuts. If you can't find whole-wheat

noodles to suit your taste, try a half-wheat, half-regular blend.

 

SERVES 4

Ingredients

1 slice day-old whole-grain peasant bread

2 1/2 tablespoons extra-virgin olive oil

4 garlic cloves, thinly sliced

1 1/2 tablespoons finely chopped walnuts

1/4 cup chopped fresh flat-leaf (Italian) parsley

1 teaspoon salt

1 small yellow squash, cut into 2-inch julienne

1 small zucchini (courgette), cut into 2-inch julienne

1 cup shredded carrots

1 small red bell pepper (capsicum), cut into julienne

1/4 cup diced yellow bell pepper (capsicum)

1/2 teaspoon freshly ground black pepper

1/2 pound whole-wheat (whole-meal) spaghetti

 

 

 

Directions

In a blender or food processor, process the bread to make fine crumbs. In a

large nonstick frying pan, heat 1 1/2 teaspoons of the olive oil over medium

heat. Add the sliced garlic and saute until lightly golden, about 1 minute. Stir

in the bread crumbs and cook until lightly browned and crunchy, about 3 to 4

minutes. Transfer to a bowl and stir in the walnuts, parsley and 1/2 teaspoon of

the salt. Set aside.

 

Add the remaining 2 tablespoons oil to the pan and heat over medium heat. Add

the yellow squash, zucchini and carrot and saute until the vegetables are

tender-crisp, about 5 minutes. Transfer to a plate and keep warm.

 

Add the bell peppers to the pan and saute until they begin to soften, about 2

minutes. Stir in the remaining 1/2 teaspoon salt and the pepper. Return the

squash mixture to the pan and toss to mix. Set aside and keep warm.

 

Fill a large pot 3/4 full with water and bring to a boil. Add the spaghetti and

cook until al dente, about 10 to 12 minutes or according to package directions.

Drain the pasta thoroughly.

 

In a warmed shallow serving bowl, combine the spaghetti, vegetables and bread

crumb mixture. Toss gently to mix. Serve immediately.

 

 

 

Nutritional Analysis

(per serving)

 

Calories 353 Monounsaturated fat 7 g

Protein 11 g Cholesterol 0 mg

Carbohydrate 56 g Sodium 661 mg

Total fat 12 g Fiber 11 g

Saturated fat 2 g

 

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Linda

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