| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Dairy | Cyberealm, Low-cal | 6 | Servings | |
INGREDIENTS
| 1 | T | Olive oil |
| 1 | t | Butter |
| 5 | c | Broccoli florets, cut into 1 |
| .inch pieces | ||
| 1 1/2 | c | Chopped onions |
| 3/4 | c | Julienned carrots |
| 3 | c | Sliced mushrooms |
| 1 1/4 | c | Halved lengthwise and thinly |
| .sliced yellow squash | ||
| 1 | t | Finely chopped garlic |
| 1 1/4 | c | Crushed tomatoes |
| 9 | Sun-dried tomato halves, not | |
| .oil-packed, minced | ||
| 1 | T | Low-sodium beef boullion |
| .granules | ||
| 1 | T | Fresh chopped parsley |
| 1/4 | t | Dried oregano |
| 1/4 | t | Ground rosemary |
| 1/8 | t | Crushed red pepper flakes |
| 9 | oz | Capellini pasta, angel hair |
| 2 | T | Grated parmesan cheese |
INSTRUCTIONS
To prepare sauce, in large non-stick saucepan, heat oil and butter over medium-high heat 30 seconds. Add broccoli, onions, and carrot and saute until carrot is tender, 5 minutes. ADd mushrooms, squash, and garlic; saute 2 minutes longer. Add 1 1/2 cups water and the next 7 ingredients; cook, stirring until just below boiling. Lower heat, cover and simmer until vegetables are tender, 8-10 min. Meanwhile, cook pasta in large pot of boiling water until tender, 6-8 minutes. Drain and place in serving bowl. Toss with sauce and sprinkle with cheese. Serving (2 cups) provides: 1/2 Fat, 5 vegetables, 6 carb. Per serving 286 calories, 13 gm pro; 51 gm carb; 5 gm fat; 88 mg sodium; 8 gm fiber. Source: Weight Watchers Magazine, December 1994 Typed for you by Linda Fields, Cyberealm BBS and home of Kook-Net, Watertown NY 315-786-1120 From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 72
Calories From Fat: 32
Total Fat: 3.6g
Cholesterol: 3.2mg
Sodium: 110.4mg
Potassium: 316.5mg
Carbohydrates: 8.5g
Fiber: 2g
Sugar: 4.3g
Protein: 2.7g