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Penne with Arugula, Tomato, and Feta Cheese

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Preparation : 10 min Cooking : 15 min
440 calories/serving
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly

Ingredients

22 mini-tomatoes (cherry, miniature or grape) 1 1/2 cup
1 tbsp olive oil 15 mL
160 g gluten free/wheat free penne 2 cups
1 clove garlic, crushed or pressed
1/2 dried chili peppers, minced 0.4 g
1 tbsp Parsley and Garlic Base 15 mL
50 g feta cheese, crumbled
1/2 bunch arugula 80 g
salt [optional]
ground pepper to taste [optional]

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.

Method

  1. Preheat the oven to 230°C /450°F.
  2. Oil an ovensafe dish (about 1 teaspoon per serving). Lay the mini-tomatoes on the sheet. Coat them thoroughly with the oil. Bake 5-7 min, until the skins split open.
  3. To save time, the sauce preparation and the pasta cooking can be done at the same time. Start cooking the pasta.
  4. Transfer the tomatoes with the cooking juices into a skillet. Add the remaining oil, the pressed or minced garlic, and the finely minced chili pepper. Sauté 3-4 min over medium heat. Lower the heat, then add the Parsley and Garlic Base and crumbled Feta cheese. Rinse and dry the arugula, then remove and discard the stems. Add the leaves to the skillet and sauté for just a minute, taking care not to overcook them.
  5. Pour the drained penne into the skillet, then toss well. Add pepper to taste, then serve in the warmed dishes.

Nutrition Facts Table

per 1 Serving (190g)

Amount

% Daily Value

Calories

440

Fat

15 g

23 %

Saturated 5.1 g
+ Trans 0 g

25 %

Cholesterol

20 mg

Sodium

290 mg

12 %

Carbohydrate

64 g

21 %

Fibre

4 g

15 %

Sugars

5 g

Protein

12 g

Vitamin A

32 %

Vitamin C

21 %

Calcium

19 %

Iron

17 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 2 ¼ servings
Milk and Alternatives : ½ serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Source of  :
Fibre, Magnesium, Manganese, Niacin, Pantothenic Acid, Selenium, Vitamin B1, Vitamin B6, Vitamin C, Zinc
Good source of  :
Calcium, Folacin, Iron, Phosphorus, Vitamin B12, Vitamin B2, Vitamin E
Excellent source of  :
Potassium, Vitamin A, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Vegetables ½
Meat and Alternatives ½
Fats 2 ½

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This recipe is in the following categories

Pasta | Main courses/Entrées | High Iron | Vegetarian | Kosher | High Calcium | Halal