Penne with Spring Vegetables
A simple springtime dish
Active Time: 30 minutes |
Total Time: 30 minutes
Healing Benefits
This Recipe:
Preparation
Bring large pot of water to a boil. Plunge tomatoes into boiling water for 30 seconds; then plunge into iced water. Remove skin, cut in half, remove seeds, then coarsely chop. Cook penne according to package directions. Meanwhile, in a large saucepan, heat oil over medium-high heat. Add garlic and onion and cook for 3 minutes. Stir in peppers and squash cooking about 5 minutes, until tender. Reduce heat to medium; add chopped tomatoes, olives and vinegar. Cook for 4 to 5 minutes. Gently stir in penne, and toss in basil. Serve with grated cheese.
The Benefits
*Excellent Source of: Fiber, Protein, Vitamin C
*Good Source of: Calcium, Iron, Potassium, Vitamin A, Vitamin B6, Vitamin K, Phosphorous, Manganese
*Preferences: Low Cholesterol, Low Sugars, No Citrus, No Corn, No Eggs, No Fish, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Yeast
Nutrition Information(amounts per serving)
Serving Size:1 Serving
| MACRONUTRIENTS |
Amount |
% Daily Value* |
| Total Fat |
11 g |
* |
| Saturated Fat |
2.6 g |
* |
| Monosaturated Fat |
6 g |
* |
| Polyunsaturated Fat |
0.88 g |
* |
| Trans Fat |
0 g |
* |
| Essential Fatty Acids (Omega-3) |
|
|
| ALA |
93 mg |
* |
| EPA, DHA |
0 mg, 0 mg |
* |
| Conjugated linolenic acid (CLA) |
0 mg |
* |
| Cholesterol |
8.2mg |
* |
| Total Carbohydrate |
31.6 g |
* |
| Sugars |
3.1 g |
* |
| Fiber |
6 g |
* |
| Protein |
10.1 g |
* |
| MICRONUTRIENTS |
Amount |
% Daily Value* |
| VITAMINS |
| Vitamin A |
732.4 IU |
15% |
| Vitamin C |
127.3 mg |
212% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
1.3 IU |
4% |
| Vitamin B6 |
0.28 mg |
14% |
| Vitamin B12 |
0.21 mcg |
3% |
| Vitamin K |
13.1 mg |
16% |
| Folate |
37.2 mcg |
9% |
| Niacin |
1 mg |
5% |
| Riboflavin |
0.12 mg |
7% |
| Thiamin |
0.07 mg |
5% |
| MINERALS |
| Calcium |
161.7 mg |
16% |
| Copper |
0.17 mg |
8% |
| Iron |
2.4 mg |
13% |
| Magnesium |
25.7 mg |
6% |
| Manganese |
0.28 mg |
14% |
| Phosphorous |
117 mg |
12% |
| Potassium |
373.4 mg |
11% |
| Selenium |
2.6 mcg |
4% |
| Sodium |
348.4 mg |
15% |
| Zinc |
0.76 mg |
5% |
| PHYTONUTRIENTS |
| Alpha-carotene |
41.4 mcg |
|
| Beta-carotene |
395.3 mcg |
|
| Beta-cryptoxanthin |
2.6 mcg |
|
| Lutein + zeaxanthin |
934.3 mcg |
|
| Lycopene |
1054.9 mcg |
|
*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).