Rigatoni Mediterranean

Health score
30%
Rigatoni Mediterranean
45 min.
10
353kcal

Suggestions


Craving a vibrant, satisfying meal that bursts with Mediterranean flavors? Look no further than this Rigatoni Mediterranean – a delightful pasta bake that brings the sunshine of the Mediterranean right to your table.Imagine tender rigatoni pasta mingling with the subtle sweetness of Walla Walla onions, the earthy goodness of eggplant, and the bright zest of fresh basil. All this is bathed in a rich, flavorful tomato sauce infused with aromatic garlic and Italian herbs.

This isn't just a quick dinner; it's an experience. At just 353 calories per serving, this recipe is a smart choice for anyone looking for a lighter, yet deeply satisfying, meal. Whether you're hosting a casual lunch, feeding a hungry family, or simply treating yourself to a delicious side dish alongside your favorite protein, this recipe is incrediblyversatile.

But the best part? It feeds a crowd! With 10 generous servings, it's perfect for potlucks, family gatherings, or meal prepping for the week ahead. Get ready to embark on a culinary journey to the Mediterranean. This Rigatoni Mediterranean is sure to become a new family favorite!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 28 ounce canned tomatoes organic crushed undrained canned
  • pound eggplant diced peeled
  • 0.3 cup basil fresh chopped
  •  garlic cloves minced
  • 0.8 cup green onions thinly sliced ( 6)
  • teaspoon penzey's southwest seasoning dried italian
  • 0.3 cup olive oil divided
  • ounces parmesan cheese fresh grated
  • ounces part-skim mozzarella cheese shredded
  • pound rigatoni uncooked
  • 0.5 teaspoon salt 
  • cups walla walla sweet thinly sliced ( 1 large)
  • cups zucchini halved lengthwise thinly sliced

Equipment

  • bowl
  • frying pan
  • paper towels
  • oven
  • baking pan

Directions

  1. Preheat oven to 35
  2. Cook pasta according to the package directions, omitting salt and fat.
  3. Drain and set aside.
  4. Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat.
  5. Add eggplant to pan, and saut 6 minutes or until lightly browned.
  6. Drain on a paper towel-lined plate.
  7. Heat remaining 2 tablespoons oil in pan over medium heat.
  8. Add garlic to pan, and cook for 30 seconds, stirring constantly.
  9. Add sweet onion, zucchini, and green onions to pan; cook for 6 minutes or until tender, stirring occasionally.
  10. Add chopped basil, Italian seasoning, salt, pepper, and tomatoes to pan; bring to a boil. Cover, reduce heat, and simmer for 15 minutes.
  11. Combine pasta, eggplant, and tomato mixture in a large bowl; stir in shredded mozzarella.
  12. Transfer the pasta mixture to a 13 x 9-inch baking dish coated with cooking spray.
  13. Sprinkle evenly with Parmesan cheese. Cover and bake at 350 for 15 minutes; uncover and bake an additional 5 minutes.

Nutrition Facts

Calories353kcal
Protein17.86%
Fat29.07%
Carbs53.07%

Properties

Glycemic Index
32.1
Glycemic Load
16.06
Inflammation Score
-7
Nutrition Score
17.227391185968%

Flavonoids

Delphinidin
38.87mg
Epigallocatechin 3-gallate
0.03mg
Luteolin
0.01mg
Kaempferol
0.47mg
Myricetin
0.39mg
Quercetin
5.66mg

Nutrients percent of daily need

Calories:353.05kcal
17.65%
Fat:11.61g
17.86%
Saturated Fat:4.17g
26.07%
Carbohydrates:47.69g
15.9%
Net Carbohydrates:42.48g
15.45%
Sugar:9.04g
10.04%
Cholesterol:18.37mg
6.12%
Sodium:462.15mg
20.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.05g
32.09%
Selenium:34.35µg
49.07%
Manganese:0.81mg
40.5%
Calcium:308.93mg
30.89%
Phosphorus:290.76mg
29.08%
Vitamin K:30.17µg
28.73%
Fiber:5.21g
20.84%
Vitamin C:16.36mg
19.83%
Copper:0.37mg
18.41%
Vitamin B6:0.35mg
17.74%
Potassium:598.29mg
17.09%
Magnesium:64.37mg
16.09%
Vitamin E:2.12mg
14.14%
Iron:2.27mg
12.62%
Zinc:1.89mg
12.61%
Folate:49.97µg
12.49%
Vitamin B2:0.21mg
12.48%
Vitamin B3:2.3mg
11.48%
Vitamin B1:0.16mg
10.47%
Vitamin A:494.92IU
9.9%
Vitamin B5:0.69mg
6.9%
Vitamin B12:0.25µg
4.23%
Source:My Recipes