Recipe: Spaghetti with summer squash and peppers

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Recipe: Spaghetti with summer squash and peppers

Dietitian's tip: This garlicky primavera-style dish gets its rich, nutty flavor from the whole-grain pasta and chopped walnuts. If you can't find whole-wheat noodles to suit your taste, try a half-wheat, half-regular blend.

Serves: 4

Ingredients

  • 1 slice day-old whole-grain peasant bread
  • 2 1/2 tablespoons extra-virgin olive oil
  • 4 garlic cloves, thinly sliced
  • 1 1/2 tablespoons finely chopped walnuts
  • 1/4 cup chopped fresh flat-leaf (Italian) parsley
  • 1 teaspoon salt
  • 1 small yellow squash, cut into 2-inch julienne
  • 1 small zucchini, cut into 2-inch julienne
  • 1 cup shredded carrots
  • 1 small red bell pepper, cut into julienne
  • 1/4 cup diced yellow bell pepper
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 pound whole-wheat spaghetti

Directions

In a blender or food processor, process the bread to make fine crumbs. In a large nonstick frying pan, heat 1 1/2 teaspoons of the olive oil over medium heat. Add the sliced garlic and saute until lightly golden, about 1 minute. Stir in the bread crumbs and cook until lightly browned and crunchy, about 3 to 4 minutes. Transfer to a bowl and stir in the walnuts, parsley and 1/2 teaspoon of the salt. Set aside.

Add the remaining 2 tablespoons oil to the pan and heat over medium heat. Add the yellow squash, zucchini and carrot, and saute until the vegetables are tender-crisp, about 5 minutes. Transfer to a plate and keep warm.

Add the bell peppers to the pan and saute until they begin to soften, about 2 minutes. Stir in the remaining 1/2 teaspoon salt and the pepper. Return the squash mixture to the pan and toss to mix. Set aside and keep warm.

Fill a large pot 3/4 full with water and bring to a boil. Add the spaghetti and cook until al dente, about 10 to 12 minutes or according to package directions. Drain the pasta thoroughly.

In a warmed shallow serving bowl, combine the spaghetti, vegetables and bread crumb mixture. Toss gently to mix. Serve immediately.

Nutritional Analysis (per serving)

Serving size:
Calories:353Cholesterol:0 mg
Protein:11 gSodium:661 mg
Carbohydrate:56 gFiber:11 g
Total fat:12 gPotassium:
Saturated fat:2 gCalcium:
Monounsaturated fat:7 g
This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
Last Updated: 2011-05-19
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