Buttons and Bows Pasta

Buttons and Bows Pasta

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

CAL/SERV :

329

PREP TIME :

5 MINS

YIELDS :

4 SERVINGS

COOK TIME:

20 MINS

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)
  • ¼ tsp  ground black pepper

INSTRUCTIONS
  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.

Nutrition (per serving):

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.

 Courtesy of National Heart, Lung, and Blood Institute