Healthy Eating in November – Edamame and Pasta with Feta

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Ingredients

  • 4 ounces uncooked whole-grain penne or rotini pasta
  • 8 ounces fresh or frozen shelled edamame
  • 1 1/2 cups sweet grape tomatoes, quartered
  • 16 pitted Kalamata olives, coarsely chopped
  • 2 tablespoons chopped fresh basil leaves, or 2 teaspoons dried basil leaves
  • 1/2 teaspoon dried rosemary leaves, crumbled (optional)
  • 1 medium garlic clove, minced
  • 1/8 teaspoon dried red pepper flakes (optional)
  • 1 medium lemon, halved (optional)
  • 2 ounces crumbled reduced-fat feta

Directions

  • Cook the pasta according to package directions, omitting any salt or fats and adding the edamame during the last 2 minutes of cooking time.
  • In a small bowl, combine the tomatoes, olives, basil rosemary (optional), garlic, and pepper flakes (optional). Toss to blend and set aside.
  • Drain the pasta and edamame in a colander, place on a serving platter or pasta bowl, squeeze lemon over all (optional), top with feta, and mound the tomato mixture in the center.

 

Makes 4 servings containing approximately:

235 calories
32 grams of carbs
7 grams of total fat
4 grams of sugar
340 milligrams of sodium
7 grams of fiber
5 milligrams of cholesterol
13 grams of protein

Click here to download this recipe as a pdf.

Source: www.diabetes.org

 

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