vegetable ragout with whole-wheat pasta

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.

Source: October 2006 Nutrition Action Healthletter.

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Diane Lofshult

IDEA Author/Presenter
Diane Lofshult is an award-winning freelance author who specializes in nutrition and weight manag... more less
February 2007

© 2007 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

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