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

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.

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.