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Recipe of the Week

September 13, 2016

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Grains, such as pasta, cereals, rice, rolls, and tortillas aid in weight maintenance and add to daily intakes of fiber, folate, iron, zinc, and other nutrients.

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Read about how diet can improve your blood pressure here!

Penne al Forno

Penne al Forno

While you don’t need to bake this dish, it finishes off nicely in the oven, helping everything set while slightly caramelizing.

Makes 4 servings

Ingredients

8 to 10 basil leaves
2 carrots, sliced
2 stalks celery, sliced
2 zucchini, sliced
1/2 yellow onion, chopped
Water
16 ounces brown rice penne pasta
2 roasted red peppers, chopped
3 Roma tomatoes, chopped
6 to 8 green olives stuffed with garlic, sliced, or 1/4 cup whole Kalamata olives, pitted
2 cups tomato sauce
2 cups cooked cannellini beans, rinsed (optional) 

Directions

Roll the basil leaves tightly and slice them into ribbons. Over medium heat, sauté the carrots, celery, zucchini, and onion for about 3 to 5 minutes (this will ensure they are soft enough by the time they are done baking and will help all the flavors meld). Bring the water to a boil. Add the brown rice pasta and stir. Cook the pasta until it is slightly underdone (it will finish cooking in the oven). Immediately mix all the ingredients together in a deep baking dish. Cover the dish. Bake the pasta at 350 F for 10 to 12 minutes. If you want to add the beans, stir them into the pasta just after it comes out of the oven.

Make it simple: Skip the sauté and throw the sliced veggies into the baking dish for about 15 to 20 minutes.

Tip: Cook the pasta after you are done preparing the veggies so that it does not sit for a long time.

Per serving:

Calories: 554; Protein: 13 g; Carbohydrates: 109 g; Sugar: 18 g; Total Fat: 0.8 g; Calories from Fat: 1%; Fiber: 13 g; Sodium: 428 mg

Source: 21-Day Weight Loss Kickstart by Neal Barnard, M.D.; recipe by Jason Wyrick of the Vegan Culinary Experience.

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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