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
8 to 10 basil leaves
2 carrots, sliced
2 stalks celery, sliced
2 zucchini, sliced
1/2 yellow onion, chopped
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)
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.
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.