Recipe of the Month - June 2011

Lemon-Basil Pasta with Tomatoes



Ingredients:

WAC Fun Food Fact

It is easy to find many different shapes of whole grain pasta.  Experiment with different brands to find one you like.  Whole grain pasta is higher in fiber than regular pasta, and it also has more vitamins and minerals.  The higher fiber content can be helpful with weight loss, because fiber is filling. 

In addition to the whole grain, this recipe also contains heart healthy fat and nutrient-packed tomatoes.  If you plant a garden, this is a great way to use up some of your tomato crop!

  • 8 ounces whole-wheat fusilli or other spiral-shaped pasta
  • Juice and zest of 1 lemon
  • 2 tablespoons extra-virgin olive oil
  • cup chopped fresh basil, tightly packed
  • 2 teaspoons chopped fresh parsley
  • teaspoon salt
  • Freshly ground pepper
  • 2 cups chopped fresh tomatoes
  • 2 tablespoons walnut pieces, finely ground
  • 1 tablespoon raw sunflower seeds, finely ground
  • Fresh basil or parsley sprig


Directions:


1. Cook the pasta in a large pot of boiling, salted water according to package directions until al dente.

2. Meanwhile, whisk together lemon juice and zest, oil, basil, parsley, teaspoon salt and pepper to taste in bowl. 

3. Stir in tomatoes. 

4. Mix ground walnuts and sunflower seeds and remaining teaspoon salt in a separate bowl.

5. Drain the pasta; place in serving bowl.  Toss with the nut mixture. 

6. Stir the lemon-oil sauce again; mix into the pasta. 

7. Garnish with a sprig of fresh basil or parsley.


Nutritional Information:


Serves:  Makes 4 servings   

Per Serving: 
310 calories, 11g fat (1g sat.), 0mg cholesterol, 47g carb, 11g protein, 301mg sodium, 6g fiber