Escrito por el personal de Mayo Clinic

Consejo del dietista:

Instead of spaghetti with meat sauce, try baked ziti, a tube-shaped pasta dish, loaded with fresh vegetables. Serve with mixed-grain bread and a side of sliced strawberries and bananas.

Número de porciones

2 porciones

Ingredientes

  1. 2/3 cup uncooked ziti (about 2 ounces)
  2. 1 can (14 ounces) low-sodium tomatoes, drained (keep 1/2 cup of the juice)
  3. 1/2 cup sliced carrots
  4. 1 cup chopped broccoli
  5. 1/2 cup diced green bell pepper
  6. 1/4 cup sliced mushrooms
  7. 2 garlic cloves, minced
  8. 1 teaspoon dried basil
  9. 1 teaspoon dried oregano
  10. 1/2 teaspoon ground black pepper
  11. 1/2 cup reduced-fat shredded mozzarella cheese
  12. 1/2 cup grated Parmesan cheese

Instrucciones

Heat the oven to 375 F. Lightly coat a baking dish with cooking spray.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or use the package directions. Drain the pasta.

In a nonstick frying pan over medium heat, add the juice from the canned tomatoes.

Stir in the carrots, broccoli and green pepper. Saute the vegetables until tender, about 5 minutes.

Add the mushrooms and garlic and cook for another 5 minutes.

Add the tomatoes, basil, oregano and black pepper to the vegetable mixture. Cook over low heat for 3 to 5 minutes.

Put the cooked vegetables in a large bowl.

Add the cooked pasta and shredded mozzarella cheese. Toss gently to mix.

Spoon the mixture into the prepared baking dish.

Sprinkle with the grated Parmesan cheese. Cover with aluminum foil and bake until the mixture is hot and bubbly, about 15 minutes.

Remove the aluminum foil and bake 15 minutes more. Put each serving of pasta into a warmed bowl.

Serve right away.

Análisis nutricional por porción

Porción: 2 1/2 tazas aproximadamente

  • Calorías 366
  • Grasa total 11 g
  • Proteína 20 g
  • Colesterol 35 mg
  • Carbohidrato total 47 g
  • Fibra dietética 7 g
  • Grasa monoinsaturada 3 g
  • Grasa saturada 6 g
  • Azúcares añadidos 0 g
  • Sodio 615 mg
  • Grasa trans Trace
  • Azúcares totales 10 g
  • Polyunsaturated fat 1 g
  • Potasio 998 mg
  • Calcio 526 mg
  • Magnesium 56 mg
  • Vitamin D 17 IU
  • Iron 4 mg
June 26, 2024