START TO FINISH: 30 minutes MAKES 4 servings
6 ounces dried whole wheat or multigrain penne or rotelle pasta
1 tablespoon olive oil
1⁄4 cup walnuts, coarsely chopped
4 large cloves garlic, thinly sliced
2 medium green, red and/or yellow sweet peppers, seeded and cut lengthwise into bite-size strips
1 small red onion, cut into thin wedges
1 cup red or yellow cherry or grape tomatoes, halved
1⁄4 cup snipped fresh parsley
2 teaspoons snipped fresh rosemary or 1⁄2 teaspoon dried rosemary, crushed
1⁄4 teaspoon coarsely ground black pepper
2 tablespoons grated Parmesan cheese (optional)
1 Cook pasta in boiling, lightly salted water according to package directions; drain. Return pasta to hot pan; cover and keep warm.
2 Meanwhile, in a large skillet heat oil over medium heat. Add walnuts and garlic. Cook about 2 minutes or until light brown, stirring frequently. Add sweet peppers and red onion. Cook for 5 to 7 minutes or until vegetables are crisp tender, stirring frequently. Add tomatoes; cook and stir until heated through. Stir in parsley, rosemary, and black pepper.
3 In a large shallow bowl place cooked pasta. Top with walnut-pepper mixture; toss gently to combine. If desired, sprinkle with Parmesan cheese.
PER SERVING: 268 cal., 10 g total fat (1 g sat. fat), 0 mg chol., 7 mg sodium, 40 g carb., 5 g fiber, 9 g pro.
make it vegan
If using cheese, substitute desired soy cheese for the Parmesan cheese.
Walnuts contain omega-3 fatty acids, which research suggests may fight inflammation and protect the heart. Omega-3 fats are mainly found in fish, so walnuts provide a good alternative source of these fats for vegetarians.