Italian Stir Fry
12
12
12
WW Freestyle: 9
An incredibly delicious vegetarian dinner with fresh vegetables and beans quickly cooked in a wok, tossed with bow tie pasta, fresh herbs, and cheese.
Ingredients
- 1- pound bow tie pasta
- 1 tablespoon olive oil
- 1 yellow onion , diced
- 6 red mini sweet peppers , diced
- 3 to 4 garlic cloves , minced
- 4 fresh tomatoes , chopped
- 1 can (15-ounces) garbanzo beans, well rinsed and drained
- 1/2 cup black olives , halved
- 1 cup vegetable broth
- 1/2 cup chopped fresh parsley
- 1/2 cup fresh basil leaves , sliced
- 1 teaspoon dried oregano
- salt and fresh ground pepper , to taste
- Parmesan cheese , for garnish (optional)
- 3 green onions , chopped (green parts only)
Instructions
- Cook pasta according to the directions on the package.
- In the meantime, heat olive oil in a wok.
- Add onions, peppers and garlic; cook for about 5 minutes, or until veggies are tender.
- Stir in tomatoes, garbanzo beans and olives; continue to cook for 3 to 4 minutes, or until soft and heated through.
- Stir in vegetable broth and bring to a boil; reduce heat and simmer for 2 minutes.
- Stir fresh parsley, sliced basil and oregano.
- Season with salt and pepper and continue to cook for 1 minute.
- Add pasta and toss to mix.
- Sprinkle with parmesan cheese and green onions.
- Taste for seasonings and adjust accordingly.
- Serve.
Nutrition Facts
Italian Stir Fry
Amount Per Serving
Calories 385
Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 0g0%
Cholesterol 0mg0%
Sodium 350mg15%
Potassium 696mg20%
Carbohydrates 70g23%
Fiber 7g28%
Sugar 10g11%
Protein 12g24%
Vitamin A 5125IU103%
Vitamin C 173.2mg210%
Calcium 65mg7%
Iron 2.4mg13%
* Percent Daily Values are based on a 2000 calorie diet.