These recipes are posted with nutrition, cost and college life in mind; and don’t worry you don’t have to be a master chef to try them either.
They are simple, easy and hopefully you’ll find them to be delicious as well!
Tomato & Basil Pasta Bake 4 servings
Estimated cost per serving: $1.30
2 cups uncooked wheat-blend rotini pasta (such as Healthy Harvest)
2 cups tomato and basil spaghetti sauce (I like Barilla Brand)
2 cups thawed-frozen broccoli, carrot and cauliflower mix*
2 tsp crushed red pepper flakes
1 cup shredded part-skim mozzarella cheese
1. Preheat oven to 375°F.
2. Cook pasta according to package directions; drain well.
3. In a medium bowl, combine cooked pasta, spaghetti sauce, thawed vegetables, and
4. Spray an 8 x 8 baking pan with cooking spray (like Pam); add pasta mixture and
sprinkle cheese on top.
5. Bake uncovered for 15-20 minutes.
* Thaw frozen veggies by running cold water over them for 1 – 2 minutes or heat in the
Nutrition facts per serving: 350 calories, 8g total fat, 3.5g saturated fat, 20mg
cholesterol, 620mg sodium, 53g carbohydrate, 8g dietary fiber, 16g protein.
Good source of Vitamins A & C, Calcium, Iron, Dietary Fiber AND Lycopene
Pyramid servings: 1 ½ grain, 2 vegetable, ½ milk
You’ve probably heard of Lycopene, but do you know what it is? Lycopene is a
phytonutrient (plant nutrient) that is found in tomatoes and other red and pink fruits
and vegetables, such as watermelon and pink grapefruit. Frequent consumption of
foods with lycopene is associated with reduced risk of cardiovascular disease, cancer,
diabetes, osteoporosis, and even male infertility. Some nutrients are destroyed by food
processing and cooking, but not the lycopene in tomatoes! It actually becomes more
bioavailable (meaning our bodies can absorb and use it better), making foods like tomato
sauce, tomato juice, tomato paste and ketchup good sources of this important nutrient.
Recipe provided by Keri Tonia, MSU Dietetics Student, 2/07.
This recipe is also posted under our RECIPES page!