Monday, December 26, 2011

48th 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


    • 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, cut into 2-inch julienne
    • 1 cup shredded carrots
    • 1 small red bell pepper, cut into julienne
    • 1/4 cup diced yellow bell pepper
    • 1/2 teaspoon freshly ground black pepper
    • 1/2 pound whole-wheat spaghetti


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)
Calories353Monounsaturated fat7 g
Protein11 gCholesterol0 mg
Carbohydrate56 gSodium661 mg
Total fat12 gFiber11 g
Saturated fat2 g

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