Healthy Eating Recipes: Buttons and Bows Pasta
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This light and lemon-y meal is a refreshing change to the same old pasta
Recipe Source: Deliciously Healthy Family Meals
Prep time Cook time Yields Serving Size
5 minutes 20 minutes 4 servings 2 C pasta and vegetables
Ingredients
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)
1/4 tsp ground black pepper
Directions1, 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.
Nutrition Facts
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.
Photo & recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.
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