Recipe Source: Deliciously Healthy Family Meals
||2 C pasta and vegetables
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
Percent Daily Values are based on a 2,000 calorie diet.
In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
Add pasta, and cook according to package directions. Drain.
Meanwhile, heat olive oil and garlic over medium heat in a large sauté pan. Cook until soft, but not browned.
Add peas and carrots. Cook gently until the vegetables are heated through.
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.
Add parsley, pasta, lemon zest, and pepper. Toss gently, and cook until the pasta is hot.
Serve 2 cups of pasta and vegetables per portion.
Substitute cooking spray for olive oil and save calories and fat.
Children can help measure the dry pasta and mix ingredients together.
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