This high-fiber casserole is quick and easy, but still appealing to adults and kids alike. Add a salad of fresh, leafy greens and a crusty loaf of whole-wheat bread to round out this simple meal.
3 tablespoons (tbs) olive oil
7 garlic cloves, chopped
1 onion, sliced
3 portobello mushroom caps, chopped
1 medium eggplant, peeled and chopped
1 red pepper, chopped
3 tomatoes, seeded and chopped
3 tbs tomato paste
1 tbs fresh thyme, chopped (or 1 teaspoon [tsp] dried thyme)
1/2 tsp salt
1/4 tsp black pepper
3/4 pound whole-wheat spaghetti
Heat oil in large skillet over medium-high heat. Add garlic and onion, and sauté for 5 minutes. Stir in mushrooms and eggplant, cover and cook for 2 more minutes. Remove lid and cook for another 3–4 minutes, or until veggies are soft.
Add red pepper, tomatoes, tomato paste, thyme, salt and black pepper; cover and simmer for 5 minutes. Remove lid, and simmer for an additional 5 minutes, stirring occasionally.
Meanwhile, bring large pot of water to a boil, and add spaghetti. Cook according to package instructions until al dente and drain well.
Transfer cooked spaghetti to individual bowls, and spoon over ragout mixture. Makes four servings.
Per Serving: 310 calories; 12 grams (g) fat; 10 g protein; 46 g carbs; 12 g fiber; 0 milligrams (mg) cholesterol; 320 mg sodium.