Going meatless once a week may reduce your risk of preventable chronic diseases such as obesity, cardiovascular disease, diabetes, and cancer due to reducing your intake of total fat and increasing intake of healthy alternatives. Just going meatless is not enough to reduce your risk, but it is a great step in the right direction. Preventing chronic diseases is nutrition as well as lifestyle related. (www.meatlessmonday.com)
1 orange bell pepper
1 yellow bell pepper
8 ounces uncooked pasta (orecchiette pictured)
1 teaspoon olive oil
1 teaspoon minced garlic, divided
8 ounces cherry tomatoes, halved
3 tablespoons white wine vinegar
2 tablespoons olive oil
1 1/2 teaspoons sugar
3/4 teaspoon salt
1/4 teaspoon dried Italian seasoning
1/4 teaspoon freshly ground black pepper
3 cups loosely packed arugula
1/2 cup (about 2 ounces) shaved fresh Parmesan cheese
1. Preheat broiler.
2. Cut bell peppers in half lengthwise, discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet and flatten with your hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag and seal. Let stand 10 minutes minutes. Peel and cut into 1-inch strips.
3. Cook the pasta according to the package directions. Drain well.
4. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 1/4 teaspoon garlic; cook 30 seconds. Add bell peppers and tomatoes to pan; cook 4 minutes or until tomatoes are tender, stirring occasionally. Remove from heat.
5. Combine remaining 3/4 teaspoon garlic, vinegar, and next 5 ingredients (through black pepper) in a small bowl; stir with a whisk. Add pasta and oil mixture to bell pepper mixture in pan; toss well to coat. Cool slightly. Stir in arugula. Top each serving with cheese.
Yield: 4 servings (365 calories, 12 g total fat, 3.1 g saturated fat, 12.8 g protein, 52.4 g carbohydrate, 4.4 g fiber, 7 mg cholesterol)
Adapted from Cooking Light, June 2010