'Creamy' Pasta Prima Vera - 3 servings
Preparation: 15 min. Cooking: 15 min. Total: 30 min.
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2-1/2 cups whole wheat spiral pasta
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1 carrot, peeled and sliced
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1 cup chicken stock
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6 mushrooms, sliced
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2 slices yellow onion, quartered
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1/2 green bell pepper, cut into 1 in. chunks
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1 clove garlic, smashed and chopped or 1 tsp prepared chopped garlic
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black pepper, ground
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1 zucchini, 6 in. long, cut into .25 in. rounds
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1/4 cup plain low fat yogurt, stirred smooth
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2 Tbsp bottled pesto
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hot red pepper sauce (optional)
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2 Tbsp cornstarch, dissolved in 1/8 cup water
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3 Tbsp grated Parmesan cheese, fancy-shred
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2 Tbsp pine nuts, toasted, chopped
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1 large roma tomato, chopped into 1 in. chunks
Place pasta water on to boil in large, heavy-bottomed kettle. When water boils, add dry pasta and cook. Set timer for 8 minutes. Drain and rinse. In same kettle used for pasta, sauté carrot in 1/4 cup stock 2 minutes. Add mushrooms, onions, green pepper, and garlic. Sauté 2 minutes. Season with about 4 turns of fresh-ground pepper. Add zucchini and sauté another 2 minutes. If pan cooks dry, add another 1/4 cup stock. Remove all vegetables from kettle with perforated spoon and set aside. Add remaining stock to kettle and bring to boil over high heat.
Mix yogurt, pesto and optional hot red pepper sauce in small bowl. Thicken liquid in kettle with cornstarch/water mixture, reduce heat to low, and cook 2-3 minutes. Remove from heat and add pesto/yogurt mixture. Add all vegetables and cooked pasta to thickened sauce and gently stir over medium high heat until coated. Cover and remove from heat. Do not boil. Divide into 3 servings on individual plates. Garnish with Parmesan, chopped pine nuts, and tomato.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 290 Cal |
7.4 g |
46 g |
14 g |
5.8 g |
6 g |
6.7 mg |
390 mg |
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Nutrients
| Calories |
290 Cal |
|
| Fat |
7.4 g |
|
| Carbs |
46 g |
|
| Protein |
14 g |
|
| Fiber |
5.8 g |
|
| Sugar |
6 g |
|
|
Fats
| Fat |
7.4 g |
|
| Fat, Sat. |
1.9 g |
|
| Fat, Mono. |
2 g |
|
| Fat, Poly. |
2.5 g |
|
| Cholesterol |
6.7 mg |
|
|
Vitamins
| Choline |
38 mg |
6.9% |
| Niacin |
3.9 mg |
24% |
| Panto. Acid |
1.4 mg |
27% |
| Riboflavin |
0.34 mg |
27% |
| Thiamin |
0.24 mg |
20% |
| Vitamin A |
2900 IU |
97% |
| Vitamin B6 |
0.38 mg |
24% |
| Vitamin B12 |
0.34 mcg |
14% |
| Vitamin C |
30 mg |
34% |
| Vitamin D |
5 IU |
2.5% |
| Vitamin E |
1.3 mg |
8.4% |
| Vitamin K |
11 mcg |
9.1% |
|
Minerals
| Calcium |
150 mg |
15% |
| Copper |
0.51 mg |
57% |
| Fluoride |
60 mcg |
1500% |
| Iron |
2.6 mg |
33% |
| Magnesium |
75 mg |
18% |
| Manganese |
2.4 mg |
34% |
| Phosphorus |
300 mg |
42% |
| Potassium |
570 mg |
12% |
| Selenium |
35 mcg |
64% |
| Sodium |
390 mg |
26% |
| Zinc |
2.3 mg |
21% |
|
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