Pasta salad with mixed vegetables

Ingredients

• 12 ounces whole-wheat rotini (spiral-shaped) pasta
• 1 tablespoon olive oil
• 1/4 cup low-sodium chicken broth
• 1 garlic clove, chopped
• 2 medium onions, chopped
• 1 can (28 ounces) unsalted diced tomatoes in juice
• 1 pound mushrooms, sliced
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 2 medium zucchini, shredded
• 1/2 teaspoon basil
• 1/2 teaspoon oregano
• 8 romaine lettuce leaves

Directions

Cook pasta according to the package directions. Drain the pasta thoroughly. Place pasta in a large serving bowl. Add the olive oil and toss. Set aside.

In a large skillet, heat the chicken broth over medium heat. Add the garlic, onions and tomatoes. Saute until the onions are transparent, about 5 minutes. Add the remaining vegetables and saute until tender-crisp, about 5 minutes. Stir in the basil and oregano.

Add the vegetable mixture to the pasta. Toss to mix evenly. Cover and refrigerate until well chilled, about 1 hour.

Place lettuce leaves on individual plates. Top with the pasta salad and serve immediately.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 251
Total carbohydrate: 46 g
Cholesterol: Trace
Dietary fiber: 8 g
Monounsaturated fat: 1.5 g
Protein: 10 g
Saturated fat: 0.5 g
Serving size: About 2 cups
Sodium: 60 mg
Total fat: 3 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