Fresh puttanesca with brown rice

Ingredients

• 4 cups chopped ripe plum tomatoes
• 4 Kalamata olives, pitted and sliced
• 4 green olives, pitted and sliced
• 1 1/2 tablespoons capers, rinsed and drained
• 1 tablespoon minced garlic
• 1 tablespoon olive oil
• 1/4 cup chopped fresh basil
• 1 tablespoon minced fresh parsley
• 1/8 teaspoon red pepper flakes
• 3 cups cooked brown rice

Directions

In a large bowl, combine the tomatoes, olives, capers, garlic and oil. Add the basil, parsley and red pepper flakes, stirring to combine.

Cover and let stand at room temperature for 20 to 30 minutes, stirring occasionally. Serve over cooked rice.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 250
Total carbohydrate: 44 g
Cholesterol: 0 mg
Dietary fiber: 5 g
Monounsaturated fat: 4 g
Protein: 5 g
Saturated fat: 1 g
Serving size: About 2 cups
Sodium: 182 mg
Total fat: 6 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 2
Vegetables: 3

Diabetes Meal Plan Choices

Fats: 1
Nonstarchy vegetables: 3
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Fats: 1
Vegetables: 3