Mediterranean Bow Ties
By 30 Minutes or Less
This dish makes a great side dish, or vegetariean main dish!

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  • Prep Time: 30 minutes
Category: Main Dishes
Serves: 12
Cups of Fruits & Vegetables per Serving: 1/2
Think Variety; Think Color: Red, Green, Blue

Ingredients

1 tablespoon olive oil
1 cup green onions, sliced
1/2 teaspoon oregano
1/2 teaspoon basil
1/4 teaspoon salt
1/8 teaspoon black pepper
1/8 teaspoon cayenne pepper
1 garlic clove, minced
1 14 1/2 oz. can diced tomatoes
1 15-oz. can pinto, garbanzo or black beans, rinsed and drained
2 cups broccoli florets
4 cups hot bow tie pasta, cooked (or any other shape)
1 6-oz. can (drained weight) black olives
1/4 cup fat-free feta cheese


   

Directions

Heat oil in a large, nonstick skillet over medium heat.

Add green onions and sauté 5 minutes.

Add oregano, basil, salt, peppers, garlic and tomatoes.

Cover and simmer 10 minutes.

Add beans.

Cover and simmer an additional 5 minutes.

Add broccoli.

Simmer 2 minutes or until bright green.

Combine bean mixture, pasta and olives in a large bowl.

Toss well.

Sprinkle feta cheese over the top.

Serve warm or at room temperature.

Each serving provides: An excellent source of Vitamin C and a good source of Vitamin A, folate and fiber.

  

Nutritional Information

  • Calories:    166
  • Carbohydrates:    26g
  • Total Fat:    4.3g
  • Cholesterol:    3mg
  • Saturated Fat:   0.9g
  • Dietary Fiber:    3g
  • % of Calories from Fat:    23%
  • Sodium:    277 mg
  • Protein:    6g
  • Recipe Credit
  • Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

 

 

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