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Wok Italiano

 

Italian style ingredients prepared in a wok. This makes an easy healthy dinner.
42

Yield

4

servings

Prep

10

min

Cook

20

min

Ready

30

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

1 pound pasta
2 teaspoons olive oil
1 large onions
diced
1 small green bell peppers
chopped
2 cloves garlic
minced
4 large tomatoes
peeled, seeded and, coarsely chopped
1 cup black olives
halved
*
1 cup chickpeas (garbanzo beans)
garbanzo beans, cooked
1 cup vegetable stock
½ cups italian parsley
chopped
¼ cups basil
fresh, chopped
*
1 tablespoon oregano
fresh chopped, or 1 teaspoon drieds
1 x Parmesan cheese
optional to taste
*
1 x salt
to taste
*
1 x black pepper
to taste, freshly ground
*

Directions

In a large stock pot or wok, cook pasta according to package directions.

In a hot wok, heat oil; add onions, peppers, and garlic and stir-fry until soft and golden, about 5 minutes.

Add tomatoes, olives, and garbanzos and stir-fry until heated through, about 4 minutes.

Add stock, bring to a boil, reduce heat, and simmer 2 minutes.

Stir in herbs, toss with pasta, and serve.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 486g (17.1 oz)
Amount per Serving
Calories 5748% of calories from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 204mg 8%
Total Carbohydrate 37g 37%
Dietary Fiber 10g 40%
Sugars g
Protein 41g
Vitamin A 46% Vitamin C 91%
Calcium 11% Iron 34%
* based on a 2,000 calorie diet How is this calculated?

 

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