Pasta primavera

Dietician's Tip

Traditional pasta primavera uses a heavy cream sauce. This lighter version is much lower in calories, fat and sodium, and has a fresher taste. It isn't intended to be saucy like its traditional counterpart.

To make this plant based, use a milk substitute, vegan Parmesan cheese and oil.

Ingredients

2 cups broccoli florets
1 cup sliced mushrooms
1 cup sliced zucchini or yellow squash
2 cups sliced red or green peppers
1 tablespoon extra-virgin olive oil
1/2 cup chopped onion
2 garlic cloves, minced
1 teaspoon butter
1 cup evaporated fat-free milk
3/4 cup freshly grated Parmesan cheese
12 ounces whole-wheat pasta (angel hair or spaghetti)
1/3 cup finely chopped fresh parsley

Directions

In a large pot fitted with a steamer basket, bring about 1 inch of water to boil. Add the broccoli, mushrooms, zucchini and peppers. Cover and steam until tender-crisp, about 10 minutes. Remove from the pot.

In large saucepan, heat the olive oil and saute the onion and garlic over medium heat. Add the steamed vegetables and stir or shake to coat the vegetables with the onion and garlic mixture. Remove from heat but keep warm.

In another large saucepan, heat the butter, evaporated milk and Parmesan cheese. Stir over moderate heat until somewhat thickened and heated through. Stir continuously and don't scald. Remove from heat but keep warm.

In the meantime, fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly.

Divide the pasta evenly among individual plates. Top with vegetables and pour the sauce over the vegetables and pasta. Garnish with fresh parsley and serve immediately.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 347
Total carbohydrate: 54 g
Cholesterol: 12 mg
Dietary fiber: 6 g
Monounsaturated fat: 3 g
Protein: 17 g
Saturated fat: 3 g
Serving size: 1 cup of pasta and 1 cup of vegetables
Sodium: 223 mg
Total fat: 7 g