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Buttons and Bows Pasta

 

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Buttons and Bows Pasta
 

 

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Recipe

Buttons and Bows Pasta

This light and lemon-y meal is a refreshing change to the same old pasta

Times

  • Prep Time : 5 min
  • Cook Time : 20 min
  • Ready Time : 25 min

Servings

4

Ingredients

  • 2 cups dry whole-wheat bowtie pasta (farfalle) (8 oz)
  • 1 tablespoon olive oil
  • 1 teaspoon garlic, minced (about 1 clove)
  • 1 bag frozen peas and carrots (16 ounce)
  • 2 cups low-sodium chicken broth
  • 2 tablespoons cornstarch
  • 1 tablespoon fresh parsley, rinsed, dried, and chopped (or 1 teaspoon dried)
  • 1 medium lemon, rinsed, for 1 tsp zest (use a grater to take a thin layer of skin off the lemon)
  • ¼ teaspoon 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.

source: National Heart Lung and Blood Institute

Nutrients

Servings Per Recipe: 4

Amount Per Serving

  • Calories: 329
  • Total Fat: 6g
  • Sodium: 127mg
  • Total Carbs: 59g
  •     Dietary Fiber: 9g

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