Diabetic Cooking

Whole Wheat Penne Pasta with Summer Vegetables

Transport yourself to Italy with this high-fiber, Mediterranean-style dish! Taking only about 20 minutes to prepare, it packs a dense nutritional punch with its combination of whole-grain pasta, broccoli, zucchini, tomatoes, mushrooms, oregano, and feta cheese. So tuck in a napkin and mangia!



  • 6 ounces uncooked whole wheat penne pasta (about 2 cups)
  • 2 teaspoons olive oil
  • 2 cloves garlic, minced
  • 1 1/2 cups chopped fresh broccoli
  • 1 medium zucchini, chopped (about 1 1/4 cups)
  • 1/2 medium yellow bell pepper, chopped (about 3/4 cup)
  • 8 ounces (about 1 1/2 cups) cherry or grape tomatoes, halved
  • 3 ounces (about 1 cup) mushrooms, sliced
  • 1/2 teaspoon dried oregano
  • 3/4 cup crumbled reduced-fat feta cheese


Cook pasta according to package directions, omitting any salt or fat. Drain and keep warm.

Heat oil in large nonstick skillet over medium-high heat. Add garlic, broccoli, zucchini and bell pepper. Cook and stir about 2 minutes or until vegetables just begin to soften.

Add tomatoes, mushrooms, and oregano; mix well. Reduce heat to medium and cook and stir about 8 minutes or until vegetables are tender and tomatoes release their juices.

Mix vegetables with pasta. Toss in feta cheese.

Yield: 4 servings.

Serving size: 1 3/4 cups.

Nutrition Facts Per Serving:
Calories: 264 calories, Carbohydrates: 41 g, Protein: 15 g, Fat: 7 g, Saturated Fat: 3 g, Cholesterol: 8 mg, Sodium: 374 mg, Fiber: 7 g

Exchanges per serving: 2 Bread/Starch, 1/2 Fat, 2 Vegetable, 1 Meat.

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