WHOLE WHEAT PENNE WITH VEGGIES

 

2 cups uncooked whole-wheat penne

2 tsp canola or olive oil
2 garlic cloves, minced
1 1/4 cups chopped zucchini (1 medium)
1 1/2 cups fresh broccoli florets, broken into bite-size pieces
3/4 cup yellow bell pepper
1 cup sliced fresh mushrooms
1 1/2 cups halved cherry tomatoes
1/2 tsp oregano
3/4 cup reduced fat feta cheese, crumbled

Cook the pasta according to package directions but without any salt or butter.

Heat oil in a large nonstick skillet over medium-high heat. Add the garlic, zucchini, broccoli,and bell pepper; cook a couple of minutes or just until the veggies begin to soften. Stir often while cooking.

When the above veggies start to soften, add the mushrooms, tomatoes, and oregano, mixing in well. Lower heat to medium-low and cook, stirring, for about 8 minutes or until the vegetables reach the softness you desire.

Drain the pasta and toss with the vegetable mixture. Add the crumbled cheese and mix.

Yield: 4 servings of 1 3/4 cups each
Per serving: 264 calories, 7 g (3 sat) fat, 15 g protein, 41 g carbs, 8 mg chol, 7 g fiber, 374 mg sodium. (This recipe has a good carb-protein ratio and most of the carbs are complex or good carbs.)
Diabetic exchanges: 1/2 fat, 1 meat, 2 starch, 2 vegetable