Mediterranean Bow Ties
By 30 Minutes or Less
This dish makes a great side dish, or vegetariean main dish!
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
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.
Cover and simmer an additional 5 minutes.
Simmer 2 minutes or until bright green.
Combine bean mixture, pasta and olives in a large bowl.
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.
- 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.