Dietitian’s tip:

Instead of spaghetti with meat sauce, try baked ziti, a tube-shaped pasta dish, loaded with fresh vegetables. Serve with mixed-grain bread and a side of sliced strawberries and bananas.

Number of servings

Serves 2

  1. Weight management
  2. Meatless
  3. Healthy-carb
  4. Diabetes meal plan
  5. High-fiber


  1. 2/3 cup uncooked ziti (about 2 ounces)
  2. 1 can (14 ounces) low-sodium tomatoes, drained (keep 1/2 cup of the juice)
  3. 1/2 cup sliced carrots
  4. 1 cup chopped broccoli
  5. 1/2 cup diced green bell pepper
  6. 1/4 cup sliced mushrooms
  7. 2 garlic cloves, minced
  8. 1 teaspoon dried basil
  9. 1 teaspoon dried oregano
  10. 1/2 teaspoon ground black pepper
  11. 1/2 cup reduced-fat shredded mozzarella cheese
  12. 1/2 cup grated Parmesan cheese


Heat the oven to 375 F. Lightly coat a baking dish with cooking spray.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or use the package directions. Drain the pasta.

In a nonstick frying pan over medium heat, add the juice from the canned tomatoes.

Stir in the carrots, broccoli and green pepper. Saute the vegetables until tender, about 5 minutes.

Add the mushrooms and garlic and cook for another 5 minutes.

Add the tomatoes, basil, oregano and black pepper to the vegetable mixture. Cook over low heat for 3 to 5 minutes.

Put the cooked vegetables in a large bowl.

Add the cooked pasta and shredded mozzarella cheese. Toss gently to mix.

Spoon the mixture into the prepared baking dish.

Sprinkle with the grated Parmesan cheese. Cover with aluminum foil and bake until the mixture is hot and bubbly, about 15 minutes.

Remove the aluminum foil and bake 15 minutes more. Put each serving of pasta into a warmed bowl.

Serve right away.

Nutritional analysis per serving

Serving size: About 2 1/2 cups

  • Calories 366
  • Total fat 11 g
  • Protein 20 g
  • Cholesterol 35 mg
  • Total carbohydrate 47 g
  • Dietary fiber 7 g
  • Monounsaturated fat 3 g
  • Saturated fat 6 g
  • Added sugars 0 g
  • Sodium 615 mg
  • Trans fat Trace
  • Total sugars 10 g
  • Polyunsaturated fat 1 g
  • Potassium 998 mg
  • Calcium 526 mg
  • Magnesium 56 mg
  • Vitamin D 17 IU
  • Iron 4 mg

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