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.

   

Ingredients

Directions

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)

Calories	353	Monounsaturated fat	7 g
Protein	11 g	Cholesterol	0 mg
Carbohydrate	56 g	Sodium	661 mg
Total fat	12 g	Fiber	11 g
Saturated fat	2 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	2
Carbohydrates	3
Fats	2

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	3
Nonstarchy vegetables	2
Fats	2

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Grains and grain products	3
Vegetables	2
Nuts, seeds and dry beans	1
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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