Cheap Vegetarian Recipe

Posted: July 10, 2017 | Author: Abigail Wyatt | Read Time: 1 minutes

Vegetarian dishAre you getting enough whole grains in your diet? Did you know that only 4% of U.S. adults and children over age 12 are consuming sufficient whole grains, even though they can be easily included in your diet. Whole grains contain numerous health benefits for reducing risk of heart disease, stroke, type 2 diabetes, certain types of cancer and obesity. Take advantage of these benefits by trying out Spaghetti with Summer Squash.

The high amount of nutrients and low-fat content of this fast and easy dish makes it an ideal addition to any college student’s diet. Squash is one of the main ingredients in this recipe and is often overlooked. It can boost skin health, help manage diabetes symptoms, protect heart health and reduce blood pressure. Whole wheat spaghetti topped with a variety of vegetables combines to create a colorful, easy and tasty meal.

Spaghetti with Summer Squash

Estimated cost: $5.50
Prep time: 30 minutes
Estimated calories per person: 255
Servings: 4

Ingredients:

  • 2 Tbsp. olive oil
  • 1 small yellow squash, julienned
  • 1 small zucchini, julienned
  • 1 cup shredded carrots
  • 1 small red bell pepper, julienned
  • ¼ diced yellow bell pepper
  • ½ tsp. freshly ground black pepper
  • ¼ tsp. salt
  • ½ lb. whole-wheat spaghetti

Recipe:

  1. Cook spaghetti according to package directions.
  2. Sauté squash, zucchini and carrots in olive oil until tender-crisp (about 5 minutes).
  3. Transfer squash mixture to plate and keep warm.
  4. Sauté red and yellow bell peppers in olive oil until they begin to soften (about 2 minutes).
  5. Stir in salt and pepper.
  6. Return squash mixture to pan and mix.
  7. Set aside and keep warm.
  8. Place spaghetti noodles on plate and top with veggies.
For additional healthy recipe ideas, contact our Nutrition Department or register for a class.

Happy eating!

Tags: Blog

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