|4||garlic cloves, peeled|
|1||jar (7 oz or 210 mL) sun-dried tomatoes in oil, undrained|
|3||cans (14.5 oz each) vegetable broth (5¼ cups/1.25 L)|
|1||lb (450 g) uncooked penne pasta|
|1||head broccoli (2 cups/500 mL small florets)|
|2||medium carrots, peeled|
|4||oz (125 g) reduced-fat cream cheese (Neufchâtel)|
|1/2||tsp (2 mL) coarsely ground black pepper|
|1/4||tsp (1 mL) salt|
|Grated fresh Parmesan cheese and snipped fresh basil leaves (optional)|
Yield: 6 servings
Nutrients per serving: Calories 410, Total Fat 10 g, Saturated Fat 3.5 g, Cholesterol 15 mg, Carbohydrate 66 g, Protein 15 g, Sodium 1090 mg, Fiber 5 g
U.S. Diabetic exchanges per serving: 3 1/2 starch, 2 vegetable, 2 fat (3 1/2 carb)
Cook's Tips: For an interesting flavor twist, omit black pepper, salt, Parmesan cheese and basil. Add 1 tbsp (15 mL) Moroccan Rub or Greek Rub.
Don't throw away remaining oil from the jar of sun-dried tomatoes. Reserve it to make salad dressing or pesto.
If desired, 2 cups (500 mL) halved cherry tomatoes can be substituted for the sun-dried tomatoes.