 | Turkey Fusilli Primavera (6 Pts)
2 cups of broccoli florets , small
6 ounces of fusilli pasta
1 pinch red pepper flakes, crushed
6 large plum tomatoes, seeded and chopped
1/4 cup of balsamic vinegar
1/2 teaspoon of salt
1/2 teaspoon of ground black pepper
1/4 teaspoon of granulated sugar
1 tablespoon of olive oil + 1 teaspoon
2 cups of mushroom caps, sliced
2 cups of red bell pepper, cut in strips
1 cup of zucchini, julienned
1 cup of red onions, slivered
4 cloves garlic, minced
12 ounces of skinless turkey light meat, in bite-size pieces
1 cup of slivered fresh basil, loosely packed
1/4 cup of Parmesan cheese, freshly grated |
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In large pot of boiling water, cook broccoli until bright and just tender,3 minutes. With slotted spoon, remove broccoli from water; set aside. In same pot of boiling water, cook fusilli until tender, 8-10 minutes. Drain, discarding liquid; transfer to medium bowl. Add pepper flakes; toss to combine. Set aside and keep warm. Meanwhile, in large bowl, combine tomatoes, vinegar, 1/4 teaspoon of the salt, the black pepper and sugar; set aside. In large nonstick skillet, heat 1 teaspoon of the oil; add mushrooms. Cook over medium-high heat, stirring frequently, until mushrooms are tender, 5 minutes. Remove mushrooms to bowl and stir in tomato mixture, set aside. In same skillet, heat remaining 1 tablespoon oil; add bell pepper, zucchini, onions, garlic and remaining 1/4 teaspoon salt; cook, stirring frequently, until vegetables are softened, 5 minutes. Add turkey, cooked broccoli and tomato-mushroom mixture to vegetable mixture in the skillet; cook, stirring frequently, until heated through,2-3 minutes. Spoon turkey mixture over warm fusilli; toss to combine. Sprinkle with basil and cheese; toss again.
Serving (2 cups) provides: 1 fat, 5 1/2 vegetables, 3 proteins, 2 breads,55 cal.
Per serving 437 cal, 8 g fat, 2 g sat, 75 mg chol, 447 mg sodium, 54 gcar, 6 g fib, 275 mg calcium.
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