Recipes: Penne with Herbed Zucchini

the recipes

june 98

Penne with Herbed Zucchini

Penne with Herbed Zucchini

(makes 4 servings)

8	ounces (240 g) dry penne pasta
1	tablespoon (15 ml) olive oil
8	small zucchini, about 2 pounds (960 g) total, sliced in half lengthwise, then cut into 1/3-inch (0.8 cm) pieces
3	cloves garlic, minced
1	tablespoon (15 ml) fresh thyme leaves or 1 teaspoon (5 ml) crushed dried
1	tablespoon (15 ml) fresh oregano leaves or 1 teaspon (5 ml) crushed dried
2	ounces (60 g) low-fat feta cheese, crumbled
1/4	cup (180 ml) reserved pasta cooking water
	freshly ground pepper

1.	Bring a large pot of water to a boil; add the penne and cook to al dente, following the package directions.
2.	Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the zucchini and saute until they begin to brown, turning frequently. Lower heat to medium-low and add the garlic. Cook until garlic is softened, but not browned, about 3 minutes.
3.	Reserve 1/4 cup (180 ml) of the pasta cooking water. Drain the pasta. Toss with the zucchini and herbs. Add the crumbled feta cheese and drizzle with the pasta water. Tosss again. Serve immediately.

Per serving:	302 calories (18% calories from fat), 13 g protein, 6 g total fat (1.7 g saturated fat), 51 g carbohydrate, 4 g dietary fiber, 5 mg cholesterol, 199 mg sodium
Diabetic exchanges:	3 carbohydrate (3 bread/starch), 1 vegetable, 1 fat

Tomato and Basil Salad

(makes 4 servings)

3	vine-ripened tomatoes, about 1 pound (480 g), thinly sliced
16	fresh basil leaves
	freshly ground pepper
1 1/2	tablespoons (22.5 ml) balsamic vinegar
1	tablespoon (15 g) shredded fat-free mozzarella cheese

1.	Arrange the sliced tomatoes on a large serving plate. Top with basil leaves and grate pepper over all.
2.	Drizzle with balsamic vinegar and sprinkle with cheese. Serve immediately.

Per serving:	32 calories (10% calories from fat), 2 g protein, trace total fat (0.1 g saturated fat), 7 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 27 mg sodium
Diabetic exchanges:	1 vegetable

Canteloupe Stuffed with Frozen Yogurt

(makes 8 servings)

1	medium canteloupe, about 4 1/2 pounds (2260 g), cut in half and seeded
3	cups (600 g) frozen fat-free vanilla yogurt

1.	Stuff the canteloupe halves with the frozen yogurt; put stuffed halves together to reform a complete melon.
2.	Wrap tightly in plastic wrap and freeze until ready to serve, or at least 4 hours.
3.	Cut in half along the original cut lines, then cut 1 half into 4 wedges. Tightly wrap remaining half and refreeze.

Per serving:	117 calories (3% calories from fat), 5 g protein, 1 g total fat (0.2 g saturated fat), 25 g carbohydrate, 1 g dietary fiber, 1 mg cholesterol, 60 mg sodium
Diabetic exchanges:	2 carbohydrate (1 bread/starch, 1 fruit)

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