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Edamame and Pasta with FetaEdamame and Pasta with Feta

Prepared by: Lydia Kaume,
Nutrition Specialist,

University of Missouri Extension

October 9, 2016

 

Yield: 4 servings (1 cups per serving)

 

Ingredients

  • 4 ounces uncooked whole-grain penne or rotini pasta
  • 8 ounces fresh or frozen shelled edamame
  • 1 cups sweet grape tomatoes, quartered
  • 16 pitted olives, coarsely chopped
  • 2 tablespoons chopped fresh basil leaves, or 2 teaspoons dried basil leaves
  • 1/2 teaspoon 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

 

Preparation

  • Cook the pasta according to the package directions, omitting any salt or fats and adding the edamame during the last 2 minutes of cooking time.
  • In a small bowl, combine the tomatoes, olives, basil, rosemary (optional), garlic, and pepper flakes. Toss to blend and set aside.
  • Drain the pasta and edamame in a colander, place on a serving platter or pasta bowl, squeeze lemon over all, top with feta, and mound the tomato mixture in the center.

 

Nutrition information per serving (1 cup)

Calories: 235

Total Fat: 7g

Saturated Fat: 1.9g

Cholesterol: 5mg

Sodium: 340mg

Carbohydrates: 32g

Fiber: 7g

Protein: 13g

 

 

Source: modified from Diabetes.org

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Monday, October 03, 2016