Have a Plant: Fruits & Veggies for Better Health

Mediterranean Bow Ties

Preparation Time: 30 minutes
  • 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. Add beans. Cover and simmer an additional 5 minutes. Add broccoli. Simmer 2 minutes or until bright green. Combine bean mixture, pasta and olives in a large bowl. Toss well. Sprinkle feta cheese over the top. Serve warm or at room temperature.
 
Serves:
12
 
½ Cup of Vegetables per Serving
 
Fruit and /or Veggie color(s):
 
Nutrition Information per Serving:
Calories: 166
Total Fat: 4.3g
Saturated Fat: 0.9g
% of Calories from Fat: 23%
% of Calories from Saturated Fat: 5%
Protein: 6g
Carbohydrates: 26g
Cholesterol: 3mg
Dietary Fiber: 3g
Sodium: 277mg
 
Each serving provides: An excellent source of Vitamin C and a good source of Vitamin A, folate and fiber.

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.
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