pasta primavera
pasta, vegetables, and a sprinkle of cheese make this a
child-friendly classic that adults will love too
8 oz dry whole-wheat spaghetti
1 Tbsp olive oil
1 tsp garlic, minced (about ½ clove)
4 C assorted cooked vegetables— such as red pepper
strips, broccoli florets, carrot sticks, or green beans (Leftover Friendly)
1 can (15½ oz) no-salt-added diced tomatoes
1 can (5½ oz) low-sodium tomato juice
¼ tsp ground black pepper
¼ C grated parmesan cheese
1. In a 4-quart saucepan, bring 3 quarts of water to
a boil over high heat.
2. Add spaghetti, and cook according to package
directions. Drain.
3. Meanwhile, combine olive oil and garlic in a large
sauté pan. Cook until garlic is soft, but not browned (about 30 seconds).
4. Add mixed vegetables, and cook until vegetables
are soft, but not browned (about 3–5 minutes).
5. Add diced tomatoes, tomato juice, and pepper.
Bring to a boil. Reduce heat, and simmer for 5 minutes.
6. Add spaghetti and parmesan cheese. Toss until the
pasta is hot and well mixed, and serve.
Note: Substitute cooking spray for olive oil
and save calories and fat.
prep time:
5 minutes
cook time:
20 minutes
yield:
4 servings
serving size:
2 C pasta and
vegetables
each serving provides:
calories 319
total fat 6 g
saturated fat 2 g
cholesterol 4 mg
sodium 167 mg
total fiber 12 g
protein 13 g
carbohydrates 59 g
potassium 596 mg
vitamin A 140%
vitamin C 160%
calcium 15%
iron 20%
Percent Daily Values are based on a 2,000 calorie diet.
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