365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Pasta with Oven Roasted Vegetables and Avocado

Friday, December 21, 2012

[Healthy_Recipes_For_Diabetic_Friends] Pasta with Oven Roasted Vegetables and Avocado - 35g Carbs, 6g Fiber, 7g Sugar

Pasta with Oven Roasted Vegetables and Avocado - 35g Carbs, 6g Fiber, 7g Sugar

From: the California Avocado Commission

Penne pasta is tossed with balsamic-roasted vegetables then topped
with creamy Fresh California Avocados. Excellent source of Vitamin C.
Good source of Vitamin A and Iron.

3 medium zucchini, cut in half lengthwise and sliced
1 medium red onion, sliced into crescents
1 leek (white part only) thinly sliced, rings separated
1 medium red bell pepper cut into 1 inch pieces
1 medium yellow bell pepper cut into 1 inch pieces
1 Chinese eggplant, cut in half lengthwise and sliced
3 Tbsp balsamic vinegar, divided
1 Tbsp olive oil
5 medium cloves garlic, finely chopped
1 tsp salt
1 tsp ground black pepper
8 oz uncooked penne pasta, cooked according to package directions
1/2 cup salt-reduced, fat free vegetable broth
1 Tbsp chopped fresh basil leaves
1 ripe, Fresh California Avocado, seeded, peeled and cut into 16 slices
Fresh basil leaves, for garnish

In large roasting pan (bottom of broiler pan works well) sprayed with
non-stick cooking spray, combine all vegetables.

In small bowl, blend 2/3 of the balsamic vinegar with the, oil, garlic,
salt, and pepper. Pour over vegetables and toss to coat.

Roast in pre-heated 375 degrees F oven for 45 minutes, stirring twice.

Remove vegetables from oven and pour on remaining balsamic vinegar.

In large bowl, toss together cooked pasta, roasted vegetables, broth,
and basil. Portion into individual low-sided pasta bowls.

Place two slices avocado and a fresh basil leaf on top of pasta.

Serving Suggestion:
Top with grilled tofu for a main-dish vegan pasta, or add sliced
cooked chicken for a non-vegetarian meal.

*Large avocados are recommended for this recipe. A large avocado
averages about 8 ounces. If using smaller or larger size avocados
adjust the quantity accordingly.

Serves: 8
Nutrition per Serving:
210 Calories, 5g Total Fat, 0.5g Sat, 0g Trans, 1g Poly, 3g Mono,
0mg Cholesterol, 310mg Sodium, 550mg Potassium, 35g Total Carbs,
6g Dietary Fiber, 7g Total Sugars, 7g Protein,

Vitamin A 831 (IU); Vitamin C 40mg; Calcium 43mg; Iron 1.8mg; Folate 108mcg; Omega 3 Fatty Acid 0.11g

% Daily Value*: Vitamin A 15%; Vitamin C 70%; Calcium 4%; Iron 10%