A colorful dish made of flavorful sun-dried tomatoes, tender artichokes, your favorite pasta and a combination of succulent summer squash and savory seasonings provides plenty of proof that vegetarian dishes do not have to be dull. Goat cheese adds a rich flavor and creamy texture to this ultra-healthy dish.
Squash
Summer squashes, such as zucchini and yellow crookneck squash, provide flavor and color to your vegetarian dish. Use small squash measuring less than 6-inches long for the best flavor and tender texture. Don't bother peeling the squash, as most of the nutrients are found in the outer skin. Summer squash provides fiber, potassium and vitamin A. It contains no fat and only 10 calories per 1/2-cup serving.
Sun-Dried Tomatoes
Plain, sun-dried tomatoes are suitable, but sun-dried tomatoes packed in olive oil are most often used in pasta. If you use dried tomatoes, reconstitute the tomatoes by soaking them in water or wine until the tomatoes are soft. Sun-dried tomatoes packed in oil require no preparation and you can add them directly to the dish. For extra flavor, add a small amount of the oil. Although sun-dried tomatoes packed in olive oil add fat to the dish, a 1/4-cup serving provides mostly heart-healthy oil and only 2 g of saturated fat. The serving also contains 200 calories.
Artichoke Hearts
Frozen artichoke hearts are a convenient addition to pasta and are free of fat and sodium found in canned or jarred artichoke hearts. Artichoke hearts are low in calories, as 1/2 cup of cooked artichoke contains only 37 calories. Artichokes provide generous quantities of magnesium, iron, vitamin C and folic acid.
Pasta
Nearly any pasta complements this vegetarian dish. Use a sturdy pasta, such as penne, rotini or spaghetti. Avoid fine-textured pastas, such as angel hair, which are used with light sauces or oils. To boost the nutritional content of the dish, use a whole-grain pasta, which contains more vitamins and minerals and two to three times the fiber content of regular pasta.
Cheese
Goat cheese is a creamy-textured, flavorful cheese often used in pasta dishes. Goat cheese is especially appropriate if you're making a healthy dish, as the cheese contains more calcium, fewer calories and less saturated fat than most other cheeses. A 1-oz. serving of goat cheese contains 5 g of protein, 80 calories and 7 g of fat, compared to cream cheese, which has 2 g of protein, 100 calories and 9 g of fat. If you prefer a grated cheese, mozzarella is a healthy choice, with 7 g of protein, 79 calories and 5 g of fat per 1 oz. serving.
Extras
Add a chopped onion and a minced garlic clove to boost the flavor of your vegetarian dish. Season the dish with sea salt and freshly ground black pepper to taste, then stir in fresh, chopped basil or oregano.
References
- CookThink: Penne With Goat Cheese, Artichoke Hearts and Sundried Tomatoes
- Food Network; Spaghetti with Summer Squash and Tomatoes; Tyler Florence
- University of Florida IFAS Extension; Summer Squash; Jean Meadows
- Kansas State University Extension; What's a Whole Grain Pasta?; Mary Meck Higgins; December 2008
- North Carolina State University Plants for Human Health; the Produce Lady; Goat Cheese
- The Kitchn: How Do I Cook With Sun-Dried Tomates?
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