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  • Buttons and Bows Pasta

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

Recipe Source: Deliciously Healthy Family Meals

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

Photograph of the completed recipe.
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.

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.

Chefs in Training Children can help measure the dry pasta and mix ingredients together.

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