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Garlic and Onion Pasta

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Garlic and Onion Pasta

Low in fat and low in sodium, this meatless meal proves that eating healthy can be a flavorful adventure.

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Serves 4

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8 ounces whole grain rigatoni
6 ounces red bell pepper
8 ounces broccoli
4 ounces onion
8 cloves garlic
1/4 cup Italian salad dressing
2 teaspoons lemon juice
1 dash pepper
1 dash dried basil
1 dash dill weed
4 ounces Monterey Jack cheese

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  1. Heat water in a large saucepan on high heat for pasta.
  2. Chop bell pepper, broccoli and onion and place in a shallow pan with a lid.
  3. Crush garlic and place in pan with other vegetables.
  4. Pour Italian salad dressing over vegetables and sprinkle lemon juice, pepper, basil and dill weed over the top. Stir to evenly mix. Cover pan and turn heat on to medium.
  5. When water reaches boiling, stir in pasta. Keep heat on high stirring often until pasta is cooked through (about 10 minutes). Pasta is done when a piece bitten in two no longer shows a white stripe. (Cool pasta before biting.)
  6. When the pasta is added to the boiling water, turn the heat under the vegetables down to medium-low.
  7. Drain and rinse pasta and add to pan with vegetables. Stir to coat pasta. Transfer to a serving dish and grate cheese over top.
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Nutritional information for Garlic and Onion Pasta

Calories: 368.5
Calories from Fat:97.5

% Daily Value*
Total Fat 11g 17%
Saturated Fat 5.5g 28%
Cholesterol 26mg 9%
Sodium 200mg 8%
Total Carbohydrates 50g 17%
Dietary Fiber 5.5g 23%
Sugars 5g ~
Protein 20g 40%
Vitamin A 66% Iron 64%
Vitamin C 231% Calcium 27%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

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