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Edamame and Pasta with Feta

 

Edamame and Pasta with Feta

Serves: 4 • Serving Size: 1 1/2 cups

4 ounces uncooked whole grain pasta
8 ounces fresh or frozen shelled edamame
1/2 cups sweet grape tomatoes, quartered
16 pitted kalamata olives, coarsely chopped
2 tablespoons chopped fresh basil leaves, or 2 teaspoons dried basil leaves
1/2 teaspoons dried rosemary leaves, crumbled (optional)
1 medium garlic clove, minced
1/8 teaspoon dried red pepper flakes (optional)
1 medium lemon, halved, optional
2 ounces crumbled reduced-fat feta

1.  Cook pasta according to package directions, omitting any salt or fats and adding the edamame during the last 2 minutes of cooking time.

2.  In a small bowl, combine tomatoes, olives, basil, rosemary, garlic, and pepper flakes. Toss to blend and set aside.

3.  Drain edamame and pasta in a colander, place on serving platter or pasta bowl, squeeze lemon all over, top with feta, and mound the tomato mixture in the center.

Exchanges/Choices

2 Starches
1 Meat
1 Fat

Calories                       235
Calories from Fat      65
Total Fat                     7.0 g
Saturated Fat             1.9 g
Trans Fat                 0.0 g
Cholesterol                  5 mg
Sodium                        340 mg
Total Carbohydrate    32 g
Dietary Fiber            7 g
Sugars                        4 g
Protein                        13 g

 

Copyright © 2010 by Nancy S. Hughes. From 15 Minute Diabetic Meals. Reprinted with permission from The American Diabetes Association.  To order this book call 1-800-232-6733 or order online at http://www.shopdiabetes.org.

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