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Pasta Primavera |
Ingredients: * 1 tablespoon olive oil * 3 cloves minced garlic * 1 red bell pepper, cleaned, seeded and cut into strips (6 ounces) * 1/2 pound thin asparagus, trimmed and cut into 2-inch pieces * 1 cup sliced button mushrooms (4 ounces) * 1 cup grape or cherry tomatoes, sliced in 1/2 (6 ounces) * 1 cup low-sodium chicken stock * 1/2 cup 1 percent milk * 1 tablespoon all-purpose flour, dissolved in 3 tablespoons water * 1/2 teaspoon salt * 1/2 teaspoon ground black pepper * 1 large carrot (6 ounces) peeled and sliced into strips with a peeler (about 2 cups carrot ribbons) * 3/4 pound whole-wheat linguine * 1/2 cup (1 1/2 ounces) grated Parmesan * 2 tablespoons chopped parsley leaves * 1/4 cup shredded basil leaves Directions: Heat the oil in a large saute pan over medium-high heat. Cook garlic until soft, about 1 minute. Add peppers and cook until they begin to soften, about 3 minutes. Add mushrooms, asparagus and tomatoes and cook until softened, an additional 5 minutes. Stir in flour and cook for 1 minute more. Add chicken stock, milk, salt and pepper and bring to a boil; reduce to a simmer and cook until liquid has thickened slightly, about 5 minutes. Stir in carrot strips. Meanwhile, cook pasta according to package directions; drain, reserving 1/2 cup pasta water. Toss pasta with vegetables and sauce. Add pasta water, if necessary, to loosen mixture. Serve garnished with Parmesan, parsley and basil. Per Serving Serving Size, 2 cups pasta plus 2 tablespoons cheese, plus parsley and basil Calories 480; Total Fat 11 g; (Sat Fat 3 g, Mono Fat 3 g, Poly Fat 0.5 g) ; Protein 22 g; Carb 76 g; Fiber 10 g; Cholesterol 10 mg; Sodium 610 mg |