Low-Fat Pasta Primavera Recipe

Summary

Preparation Time5 MinCooking Time50 Min
Ready In55 MinDifficulty LevelEasy
Health IndexHealthyServings3
CuisineCourse
MethodMain Ingredient

Ingredients

 Chopped onion1 Cup (16 tbs)
 Garlic4 Clove (20 gm), chopped
 Fat free chicken broth4 Tablespoon (Health Valley)
 Canned no salt added tomato sauce30 Ounce (2 Cans, 15 Ounces Each)
 Honey4 Tablespoon
 Crushed dried oregano2 Teaspoon
 Crushed dried basil2 Teaspoon
 White pepper1 Pinch (Optional)
 Red pepper1 Large, cut in 1-inch strips
 Sliced mushrooms1 1⁄2 Cup (24 tbs)
 Yellow summer squash/Zucchini1 1⁄2 Cup (24 tbs), cut in thin sticks 1 1/2-inches long
 Carrot1 1⁄2 Cup (24 tbs), cut in very thin sticks 1 1/2-inches long
 Small broccoli florets1 1⁄2 Cup (24 tbs)
 Balsamic vinegar3 Tablespoon
 Peas3⁄4 Cup (12 tbs)
 Whole grain pasta10 Ounce, cooked
 Chopped green onion1⁄4 Cup (4 tbs)
 Chopped fresh parsley2 Tablespoon

Nutrition Facts

Serving size

Calories 638 Calories from Fat 37

% Daily Value*

Total Fat 5 g7.3%

Saturated Fat 0.27 g1.3%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 1326.7 mg55.3%

Total Carbohydrates 137 g45.6%

Dietary Fiber 23 g92%

Sugars 45.9 g

Protein 26 g52.5%

Vitamin A 326.7% Vitamin C 289.2%

Calcium 25.1% Iron 42.4%

*Based on a 2000 Calorie diet

Directions

MAKING
1) In a medium saucepan, heated over medium high heat, soften onion and garlic by cooking for 5-7 minutes in 2 tablespoons broth.
2) Stir in tomato sauce, honey, oregano, basil and white pepper and allow the mixture to come to a boil.
3) Lower the heat and gently cook the sauce for 20 minutes.
4) Take a skillet or wok and mix together red pepper, mushrooms, squash, carrots, broccoli and 2 tablespoons each balsamic vinegar and broth in it.
5) Fry for about 10 minutes, over high heat, stirring well until the vegetables are tender-crisp.
6) Mix in peas, sautéing for 2 more minutes and then keep the mixture aside.
7) Cook the sauce for 5 minutes after stirring in 1 tablespoon of balsamic vinegar.

FINALIZING
8) In a mixing bowl, place cooked pasta and pour over the sauce, saving 1 cup.
9) Toss the pasta thoroughly to mix with the sauce and then add in sautéed vegetables, stirring well.

SERVING
10) Garnish with green onion and parsley and serve at once with the reserved sauce.
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