It’s sometimes hard to convince kids (and some adults too) that vegetables are good for them. If they need a little encouragement, try preparing veggies with a fun twist! This light pasta dish has plenty of nutrients with a kid-friendly citrus flavor.
Try substituting the whole-wheat pasta with multicolored vegetable pasta and include some protein by adding 1/2 cup of chopped ham or turkey.
Ingredients
- 2 cups dry whole-wheat bowtie pasta (farfalle) (8 ounces)
- 1 tablespoon olive oil
- 1 teaspoon garlic, minced (about 1 clove)
- 1 bag (16 ounces) frozen peas and carrots
- 2 cups low-sodium chicken broth
- 2 tablespoons cornstarch
- 1 tablespoon fresh parsley, rinsed, dried and chopped (or 1 teaspoon dried)
- 1 medium lemon, rinsed, for 1 teaspoon zest (use a grater to take a thin layer of skin off the lemon)
- ¼ teaspoon ground black pepper
Directions
- 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.
Per serving: 329 calories, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 127 mg sodium, 9 g fiber, 13 g protein, 59 g carbohydrates, 331 mg potassium, 220 percent vitamin A, 25 percent vitamin C, 6 percent calcium, 10 percent iron.
Recipe courtesy of the National Heart, Lung, and Blood Institute.
