A pasta dish that reduces risk of heart disease

October 9, 2015

A health benefit bonus of these ingredients is that zucchini is high in vitamin C, which protects your cells from free radicals, while tomatoes are rich in lycopene, an antioxidant that may reduce the risk of heart disease.

A pasta dish that reduces risk of heart disease

Penne with Fresh Tomato Sauce and Grilled Zucchini

This dish takes only 20 minutes to cook and provides 15 grams of protein and 464 calories. Here's how to make it:

Ingredients:

  • 3 medium ripe tomatoes, cored and cut into 1 cm (1/2 in) chunks
  •  30 ml (2 tbsp) balsamic vinegar
  • 45 ml (3 tbsp) extra-virgin olive oil
  • 4 ml (1 tsp) salt, divided
  •  0.5 ml (1/2 tsp) ground black pepper, divided
  • 350 g (12 oz) penne, preferably whole-grain
  •  4 medium zucchini, rinsed and ends trimmed
  •  50 g (1/4 cup) minced fresh oregano or basil
  1. Put the tomato chunks in a bowl large enough to hold the pasta. Stir in the vinegar, oil, two millilitres (1/2 teaspoon) of the salt and 1 millilitre (1/4 teaspoon) of the pepper. Set aside.
  2. Heat a grill to medium-high heat. Cook the pasta in a large pot of boiling salted water until just tender, eight to 10 minutes.
  3. Meanwhile, cut the zucchini lengthwise into slabs about one centimetre (1/2 inch) thick. Transfer to a baking sheet and coat all over with cooking spray. Sprinkle with the remaining two millilitres (1/2 teaspoon) salt and one millilitre (1/4 teaspoon) pepper.
  4. Grill the zucchini until nicely grill-marked but not limp, about four minutes per side. Transfer to a cutting board and chop into one centimetre (1/2 inch) chunks. Scrape into the bowl with the tomatoes.
  5. Drain the pasta and add the hot pasta to the bowl along with the oregano or basil. Stir gently to mix. Serve hot or warm.

If you have a side burner on your grill, you can even cook the pasta outside. To enrich the dish, toss in 110 grams (four ounces) finely cubed fontina cheese with the hot pasta.

If you like pasta, this dish will become one of your weeknight summer standbys. It's simple, fresh, light and keeps indoor cooking to a minimum.

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