swanlogo2.jpg (2420 bytes)Pasta with Veggies and Caponata


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I make up many of my recipes with ingredients that I have available. Some of them turn out great, like this one. My husband declared this a winner and was very glad to know there would be enough for another meal! Ingredients can be very flexible, based on what you have available, but adding the caponata adds terrific flavors.

1 Tbsp. extra-virgin olive oil
2 medium onions, sliced into medium wedges
~1 cup of frozen green, yellow, red pepper strips/pieces (may use fresh or any combination of colors)
1/2 package of frozen artichoke hearts (thaw in microwave or refrig, drain)
1 cup caponata
1/2 – 15 ounce can of black beans (drain and rinse – save the rest for another use)
1/3 of a 1# package of meatless meatballs (I purchase mine at Trader Joe’s, but other brands are available, too)
1 # whole wheat or whole grain pasta of your choice.

Directions:

  • Cook onions in olive oil until soft (2-3 minutes) in a 2-3 quart saucepan. Add frozen peppers, thawed artichoke hearts, beans, and caponata.
  • Heat over medium heat until just bubbling.
  • Then add the frozen meatless meatballs.
  • Turn heat to low, cover pan, and heat until all is hot (maybe 15-20 minutes on lowest heat).
  • Stir occasionally to check for possible sticking and to ensure even heating.
  • Cook pasta while the veggies are cooking, drain, toss with veggies and serve. If desired, a small amount (~1 or 2 teaspoons) of grated fresh parmesan or Asiago cheese may be served on top of the veggies.

Easily serves 4.

I served this with steamed fresh broccoli, Gingery cole slaw, and whole wheat baguette to mop up the delicious pasta sauce.

 


In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113

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