Pasta and vegetables are a delightful and flavorful combination. The key to enjoying pasta as part of a healthy diet is to eat in moderation. One clever trick is to cook the pasta slightly longer - one cup of al dente (firmly-cooked) pasta contains 44 grams of carbohydrate, whereas the same amount of tender-cooked pasta contains only 32 grams.

  • 1 pound of fresh broccoli rabe
  • 1 clove of garlic, minced
  • 2 tablespoons of olive oil
  • 1 cup of tomatoes, diced
  • ¼ teaspoon of salt (optional)
  • 1/8 teaspoon of freshly ground black pepper
  • ½ pound of rigatoni
  • ¼ cup of grated Parmigiano Reggiano grated cheese
  1. Coarsely chop the broccoli rabe.  Cook in boiling water for 3 minutes, until tender-crisp and drain
  2. Return broccoli rabe to pot and sauté with garlic and olive oil for 1 minute. Add the tomatoes, salt and pepper and cook for another minute.
  3. Separately, cook the pasta in water until al dente (cooked just enough to retain a firm texture). Drain the pasta and toss with a tablespoon of the pasta water.
  4. To serve, sprinkle the cheese in a bowl and add the vegetables, then the pasta.  Toss like a salad. Serve warm.
YIELD: 4 servings, PREP TIME: 15 minutes, COOKING TIME: 25 minutes
  • Calories: 333
  • Calories from Fat: 27%
  • Total Fat: 10g
  • Saturated Fat: 2g
  • Cholesterol: 5mg
  • Sodium: 298mg
  • Carbohydrate: 49.5g
  • Protein: 13g
  • Fiber: 6g   
  • Exchange: 3 Carbs and 2 Fats     

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