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Summer Vegetable Spaghetti

Summer Vegetable Spaghetti on a plate
Makes: 9 servings

This tasty pasta dish is packed full of delicious veggies. Enjoy with fruit on the side.

Ingredients

  • 2 cups small yellow onions, chopped
  • 2 cups fresh tomatoes, peeled and chopped (about 1 pound)
  • 2 cups summer squash, thinly sliced (about 1 pound)
  • 1 1/2 cups fresh green beans (about 1/2 pound)
  • 2/3 cup water
  • 2 tablespoons fresh parsley, minced
  • 1 clove garlic, minced
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon salt
  • 1 dash black pepper
  • 1 can (6 ounces) low-sodium tomato paste
  • 1 pound uncooked spaghetti
  • 1/2 cup Parmesan cheese, grated

Directions

  1. Wash hands with soap and water.
  2. Combine first 10 ingredients (onions - black pepper) in large saucepan. Cook for 10 minutes over medium heat, then stir in tomato paste. Cover and cook over medium heat for 15 minutes, stirring occasionally until vegetables are tender.
  3. Cook spaghetti in unsalted water according to package directions.
  4. Spoon sauce over drained hot spaghetti and sprinkle Parmesan cheese over top.

Notes

Source:

Stay Young at Heart: Cooking the Heart-Healthy Way
US Department of Health and Human Services
National Heart, Lung, and Blood Institute

Nutrition Information

Serving Size: 1 cup spaghetti and 3/4 cup sauce
Nutrients Amount
Total Calories 293
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 4 mg
Sodium 155 mg
Carbohydrates 55 g
Dietary Fiber 5 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 12 g
Vitamin D 0 mcg
Calcium 86 mg
Iron 3 mg
Potassium 541 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 293
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 4 mg
Carbohydrates 55 g
Dietary Fiber 5 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 12 g
Minerals
Calcium 86 mg
Potassium 541 mg
Sodium 155 mg
Copper 0 mg
Iron 3 mg
Magnesium 56 mg
Phosphorus 170 mg
Selenium 40 mg
Zinc 1 mg
Vitamins
Vitamin A 48 mcg
Vitamin B6 0.3 mg
Vitamin B12 0.1 mcg
Vitamin C 24 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 26 mcg
Folate 196 mcg
Thiamin 0.5 mg
Riboflavin 0.3 mg
Niacin 4 mg
Choline 28 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Dairy 1/4 cups
Grains 2 ounces
Vegetables 3/4 cups

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