buttons and bows pasta recipe

 

buttons and bows pasta

this light and lemon-y meal is a refreshing change to the same old pasta

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

1 Tbsp olive oil

1 tsp garlic, minced (about 1 clove)

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

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.

Children can help measure the dry pasta and mix ingredients together.

prep time:

5 minutes

cook time:

20 minutes

yield:

4 servings

serving size:

2 C pasta and vegetables

each serving provides:

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.