With sauce that doesn’t require cooking, this meal is fast, easy and a perfect pre-exercise dish.
Preparation time: 15 minutes
Cooking time: 10 minutes
1 pkg ( 375 g ) whole wheat penne rigate, such as Catelli® Healthy Harvest® brand
1/2 cup ( 125 ml ) chopped sweet or white onion
1 cup ( 250 ml ) loosely packed, chopped fresh basil leaves
1/2 cup ( 125 ml ) loosely packed, chopped fresh parsley leaves
1 tbsp ( 15 ml ) sherry vinegar or balsamic vinegar
1/2 tsp ( 2 ml ) each salt and pepper
4 cloves garlic, finely chopped
2 1/2 cups ( 625 ml ) chopped, ripe, on-the-vine tomatoes
1 tbsp ( 15 ml ) extra virgin olive oil
Toss the tomatoes with the onion, basil, parsley, vinegar, salt, pepper and garlic. Let stand for at least 10 minutes.
Cook the penne according to package directions. Drain well and toss with the reserved bruschetta mixture.
Toss mixture with olive oil and adjust seasonings before serving. Serve warm or at room temperature.
Per serving (about 2 cups/500 ml):
408 calories, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 304 mg sodium, 76 g carbohydrates, 11 g fibre, 15 g protein. Excellent source of folate, niacin, thiamin and iron. Good source of vitamin C.