8 oz dry whole-wheat spaghetti
1 tbsp olive oil
1 tsp garlic, minced
4 cups assorted cooked vegetables (such as red pepper strips, broccoli florets, carrot sticks or green beans)
1 15.5-oz can no-salt-added diced tomatoes
1 15.5-oz can low-sodium tomato juice
¼ tsp ground black pepper
¼ cup grated Parmesan cheese
In a 4-quart saucepan, bring three quarts of water to a boil over high heat. Add the whole-wheat spaghetti, and cook according to package directions. Drain the spaghetti.
Meanwhile, combine olive oil and garlic in a large saute pan. Cook until garlic is soft but not browned, about 30 seconds. Add the mixed vegetables and cook until the vegetables are soft but not browned, about 3 to 5 minutes. Add diced tomatoes, tomato juice and black pepper. Bring to a boil, reduce heat and simmer for 5 minutes. Add spaghetti and Parmesan cheese. Toss until the pasta is hot and well mixed, then serve.
Fat: 6 g
Sodium: 167 mg
Fiber: 12 g
Protein: 13 g
Carbohydrates: 59 g
Recipe Source: Reprinted with permission from Keep the Beat™ Recipes: Deliciously Healthy Family Meals. U.S. Department of Health and Human Services. National Heart, Lung, and Blood Institute. NIH Publication No. 10-7531. Page 29. December 2010.