Garlic & Herb Veggie Pasta

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I always love finding new ways to sneak in veggies throughout the day. By simply adding some veggies to your favorite pasta dish, you will be adding a boost of antioxidants, fiber, and plenty of vitamins and minerals. According to the 2015-2020 dietary guidelines for Americans, we should be consuming at least 2 1/2 cup equivalents (about 5+ servings) of vegetables each day. To see examples of what 1 serving of vegetables would look like, check out the USDA’s website: chooseMyPlate.gov

You should also be sure to vary the colors, and the type of veggies that you are consuming each day. Different colored vegetables will often have a different composition of nutrients and phytochemicals, which will work together to reduce the oxidative stress in your body, strengthen your immune system, and help your body function well. As if I haven’t said it enough, eat a rainbow of fruits and veggies every day!


Ingredients: 

  • 4 cups of cooked penne pasta (you could use whole grain pasta for extra fiber!)
  • 2 cups of broccoli florets
  • 1 red bell pepper, diced
  • 6 cherry tomatoes, quartered
  • 3 cloves of garlic, minced
  • 1/2 cup shredded parmesan cheese
  • 3-4 Tbsp. olive oil,  (mostly for sautéing, exact amounts may vary) 
  • 1 1/2 Tbsp. Italian herb seasoning, (or a blend of freshly chopped fresh basil, oregano, rosemary, thyme)
  • salt, to taste

Directions: 

  1. Cook the pasta according to package directions, drain the pasta, and set aside. 

  2. Meanwhile, place the broccoli florets to a medium sized bowl, and drizzle in 1 Tbsp of olive oil. Stir in the olive oil as best you can, until you coat each floret. Add 1 Tbsp. of Italian herb seasoning to the bowl, and stir again. fullsizeoutput_bbb.jpeg

  3. Next, add 1 Tbsp. of olive oil to a large frying pan, and heat over a medium setting. Once the oil is hot, add the minced garlic, broccoli, and the chopped bell pepper. Cover, and stir the pan occasionally, adding additional olive oil as needed for sautéing. After about 5 minutes, stir in the remaining 1/2 Tbsp. of Italian seasoning to the pan, (as well as a dash of salt if desired), and cover again. Continue to heat the garlic and vegetables for about 10-15 minutes, or until the broccoli is tender and starting to brown.

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  4. Once the vegetables are fully cooked, remove the pan from heat. Combine the cooked pasta and vegetables in a large bowl. Add the quartered cherry tomatoes and parmesan cheese to the bowl. Stir all ingredients together until evenly disbursed throughout the bowl. You can either serve this dish hot, or chilled; both will be simply delicious! Enjoy! 

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Garlic & Herb Veggie Pasta
Portions: about 8 (one cup servings) 
Food Groups Amount Per Portion
Grains 1½ ounce(s)
Refined Grains 1½ ounce(s)
Vegetables ¼ cup(s)
Red & Orange ¼ cup(s)
Dairy ¼ cup(s)
Cheese ¼ cup(s)
Oils 1 teaspoon
Calories Amount Per Portion
Total Calories 260 Calories
Added Sugars 0 Calories
Saturated Fat 16 Calories
Nutrients Amount Per Portion
Protein 9 g
Carbohydrate 38 g
Dietary Fiber 3 g
Total Sugars 2 g
Added Sugars 0 g
Total Fat 8 g
Saturated Fat 2 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 – EPA 0 mg
Omega 3 – DHA 0 mg
Cholesterol 3 mg
Minerals Amount Per Portion
Calcium 75 mg
Potassium 147 mg
Sodium 74 mg
Copper 134 µg
Iron 2 mg
Magnesium 28 mg
Phosphorus 116 mg
Selenium 32 µg
Zinc 1 mg
Vitamins Amount Per Portion
Vitamin A 42 µg RAE
Vitamin B6 0.1 mg
Vitamin B12 0.1 µg
Vitamin C 29 mg
Vitamin D 0 µg
Vitamin E 1 mg AT
Vitamin K 14 µg
Folate 154 µg DFE
Thiamin 0.3 mg
Riboflavin 0.2 mg
Niacin 2 mg
Choline 12 mg

www.SuperTracker.usda.gov