Baked ziti with vegetables

Ingredients

• 2/3 cup uncooked ziti (about 2 ounces)
• 1 can (14 ounces) low-sodium tomatoes, drained (keep 1/2 cup of the juice)
• 1/2 cup sliced carrots
• 1 cup chopped broccoli
• 1/2 cup diced green bell pepper
• 1/4 cup sliced mushrooms
• 2 garlic cloves, minced
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 teaspoon ground black pepper
• 1/2 cup reduced-fat shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese

Directions

Heat the oven to 375 F. Lightly coat a baking dish with cooking spray.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or use the package directions. Drain the pasta.

In a nonstick frying pan over medium heat, add the juice from the canned tomatoes.

Stir in the carrots, broccoli and green pepper. Saute the vegetables until tender, about 5 minutes.

Add the mushrooms and garlic and cook for another 5 minutes.

Add the tomatoes, basil, oregano and black pepper to the vegetable mixture. Cook over low heat for 3 to 5 minutes.

Put the cooked vegetables in a large bowl.

Add the cooked pasta and shredded mozzarella cheese. Toss gently to mix.

Spoon the mixture into the prepared baking dish.

Sprinkle with the grated Parmesan cheese. Cover with aluminum foil and bake until the mixture is hot and bubbly, about 15 minutes.

Remove the aluminum foil and bake 15 minutes more. Put each serving of pasta into a warmed bowl.

Serve right away.

Serving Information

Serves 2

Nutritional analysis per serving

Calories: 366
Total carbohydrate: 47 g
Cholesterol: 35 mg
Dietary fiber: 7 g
Monounsaturated fat: 3 g
Protein: 20 g
Saturated fat: 6 g
Serving size: About 2 1/2 cups
Sodium: 615 mg
Total fat: 11 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1
Grains and grain products: 2
Vegetables: 3.5

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1.5
Vegetables: 3.5