Recipe Source: Deliciously Healthy Family Meals
Prep time |
Cook time |
Yields |
Serving Size |
5 minutes |
20 minutes |
4 servings |
2 C pasta and vegetables |
2 C dry whole-wheat bowtie pasta (farfalle) (8 oz)
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1 Tbsp olive oil
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1 tsp garlic, minced (about 1 clove)
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1 bag (16 oz) frozen peas and carrots
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2 C low-sodium chicken broth
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2 Tbsp cornstarch
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1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
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1 medium lemon, rinsed, for 1 tsp zest (use a grater to take a thin layer of skin off the lemon)
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¼ tsp ground black pepper
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Directions
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1
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In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
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-
2
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Add pasta, and cook according to package directions. Drain.
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-
3
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Meanwhile, heat olive oil and garlic over medium heat in a large sauté pan. Cook until soft, but not browned.
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4
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Add peas and carrots. Cook gently until the vegetables are heated through.
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5
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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.
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6
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Add parsley, pasta, lemon zest, and pepper. Toss gently, and cook until the pasta is hot.
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-
7
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Serve 2 cups of pasta and vegetables per portion.
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Note:
Substitute cooking spray for olive oil and save calories and fat.
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Children can help measure the dry pasta and mix ingredients together.
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