Move and Improve

Buttons and Bows Pasta

Photo: Move and Improve
Posted April 28, 2011, at 12:02 p.m.

Here’s a nice, lightweight side dish to complement your supper. Try it with baked fish and simple green salad.

Recipe Summary:

Preparation Time: 5 minutes

Cook Time:  20 minutes

Number of Servings:  4

Serving Size:  2 C pasta and vegetables

Ingredients:

2 C dry whole-wheat bowtie pasta (8 oz)

1 Tbsp olive oil

1 tsp  garlic, minced

1 bag  (16 oz) frozen peas and carrots

2 C low-sodium chicken broth

2 Tbsp cornstarch

1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)

1  medium lemon, rinsed, for 1 tsp zest (use a grater to take a thin layer of skin off the lemon)

¼ tsp ground black pepper

Directions:

  1. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
  2. Add pasta, and cook according to package directions. Drain.
  3. Meanwhile, heat olive oil and garlic over medium heat in a large sauté pan. Cook until soft, but not browned.
  4. Add peas and carrots. Cook gently until the vegetables are heated through.
  5. In a bowl, combine chicken broth and cornstarch. Mix well. Add to pan with vegetables, and bring to a boil. Simmer gently for 1 minute.
  6. Add parsley, pasta, lemon zest, and pepper. Toss gently, and cook until the pasta is hot.
  7. Serve 2 cups of pasta and vegetables per portion.

Note: Substitute cooking spray for olive oil and save calories and fat.

Calories -329

Total fat – 6 g

Saturated fat – 1 g

Cholesterol – 0 mg

Sodium – 127 mg

Total fiber – 9 g

Protein – 13 g

Carbohydrates – 59 g

Potassium – 331 mg

Vitamin A – 220%

Vitamin C – 25%

Calcium – 6%

Iron – 10%

Percent Daily Values are based on a 2,000 calorie diet.

Source:  U.S. Department of Health and Human Services; Recipe source: Deliciously Healthy Dinners

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