Vegetable and Whole Wheat Pasta Toss

By gwendee1

The combination of edamame, low fat cheese, and whole wheat pasta makes for a meal low in glycemic load. Together they offer all the essential amino acids of a complete protein. And the soybeans add unsaturated (good) fat and fiber too.

Ingredients

• 4quarts4 quarts water
• 1cup1 cup frozen shelled edamame
• 2teaspoons2 teaspoons extra-virgin olive oil
• 1tablespoon1 tablespoon dried oregano
• 1tablespoon1 tablespoon dried basil
• 1teaspoon1 teaspoon red-pepper flakes
• 2cups2 cups whole wheat ziti, bow-ties, wheels, or penne
• 2cups2 cups broccoli florets
• 22 yellow squash, sliced
• 22 zucchini, sliced
• 1/2(3.5 ounces)1/2 (3.5 ounces) reduced-fat crumbled feta cheese
• 4tablespoons4 tablespoons grated Parmesan cheese (optional)
• Alternate

Details

Preparation time 6mins
Cooking time 19mins

Preparation

Step 1

1. In a large pot, combine the water, edamame, oil, oregano, basil, and red-pepper flakes. Bring to a boil over high heat.

2. Add the pasta. Cook for 4 minutes.

3. Add the broccoli, squash, and zucchini. Cook for 5 to 7 minutes, or until the pasta is al dente.

4. Drain the pasta and vegetables until dripping but not dry. Add the feta, and toss until completely mixed. Sprinkle on the Parmesan (if using).


Nutritional Facts per serving


CALORIES 376.9 CAL
FAT 9.9 G
SATURATED FAT 3.1 G
SODIUM 472.7 MG
CARBOHYDRATES 53.7 G
TOTAL SUGARS 6.8 G
DIETARY FIBER 10.1 G
PROTEIN 21.3 G