Pasta primavera
Nutrition Facts
Serving Size 2 cups
Calories 322
| Amount Per Serving | ||
| Monounsaturated fat | 3 g | |
|---|---|---|
| Saturated fat | 2.5 g | |
| Total fat | 8 g | |
| Sodium | 235 mg | |
| Cholesterol | 12 mg | |
| Dietary fiber | 7 g | |
| Protein | 15 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Traditional pasta primavera is made with heavy cream sauce. This lighter version has fewer calories, less fat and sodium, and a fresher taste.
Ingredients
(Serves 6)- 2 cups broccoli florets
- 1 cup sliced mushrooms
- 1 cup sliced zucchini or yellow squash
- 2 cups sliced red or green peppers
- 1 tablespoon extra-virgin olive oil
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 1 teaspoon butter
- 1 cup fat-free evaporated milk
- 3/4 cup freshly grated Parmesan cheese
- 12 ounces whole-wheat spaghetti or angel hair pasta
- 1/3 cup finely chopped fresh parsley
Directions
In a large pot fitted with a steamer basket, bring about 1 inch of water to a boil. Add the broccoli, mushrooms, zucchini and peppers. Cover and steam until the vegetables are tender-crisp, about 5-10 minutes. Remove from the pot.
In a large saucepan, heat the olive oil and saute the onion and garlic over medium heat until the onions start to brown. Add the steamed vegetables and stir or shake to coat them with the onion and garlic mixture. Remove from heat but keep warm.
In another large saucepan, heat the butter, evaporated milk and Parmesan cheese over medium heat. Stir continuously until slightly thickened and heated through, taking care not to scald. Remove from heat but keep warm.
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), or according to package directions, up to 12 minutes. Drain the pasta thoroughly.
Divide the pasta evenly among individual plates. Top with the vegetables and pour the sauce over the pasta. Garnish with fresh parsley and serve right away.