Quantcast

Creamy Veggie Pasta - KOAM TV 7

Creamy Veggie Pasta

© iStockphoto.com/Kelly Cline © iStockphoto.com/Kelly Cline


By Kim Galeaz
 

It's no secret that picky eaters love pasta. Toss it in a creamy sauce, and even the toughest customers will bite. Store-bought Alfredo sauce is packed with fat and calories, but replacing half of it with 1 percent milk and a hint of lemon really lightens it up. Swap regular pasta for whole grain, add your favorite seasonal vegetables, and you've got a hearty, healthy meal.

Time-saving tip: Cut vegetables in advance and refrigerate in airtight container. Cook pasta in advance and refrigerate. After cooking vegetables, heat pasta slightly in microwave, then toss with vegetables and sauce.

Makes 4 servings (about 2 1/2 cups per serving)

Ingredients

12 ounces whole-wheat or regular rotini, uncooked

1 tablespoon canola oil

3 1/2 cups of seasonal vegetables (broccoli, asparagus or squash) cut into bite-sized pieces

2 finely minced garlic cloves

For sauce:

1/2 cup 1 percent milk

1/2 cup store-bought light Alfredo sauce (found in the refrigerated pasta section at your supermarket)

1 tablespoon lemon zest

3/4 cup freshly grated Parmigiano-Reggiano cheese

Directions

  • Cook pasta according to package directions. Drain and keep warm in large bowl.

  • While pasta cooks, heat oil in large skillet over medium heat.

  • Add vegetables and garlic, stirring about 3 to 4 minutes, or until vegetables are crisp-tender.

  • With slotted spoon, remove vegetables; add to pasta.

  • Combine milk, Alfredo sauce and lemon zest in skillet and bring to boil. Boil 2 to 3 minutes until slightly thickened.
  • Pour over pasta-vegetable mixture, add grated cheese and toss lightly.

Nutrition information (per serving) 435 calories; 11.5 g fat; 25 mg cholesterol; 435 mg sodium; 63 g carbohydrate; 8 g fiber; 22 g protein.

  • Recipes from the KOAM Morning NewsAll RecipesMore>>

  • Mini Zucchini Pizzas Recipe

    Mini Zucchini Pizzas Recipe

    Tuesday, July 29 2014 10:13 AM EDT2014-07-29 14:13:56 GMT

    Tuesday on KOAM Morning News... Trent Kling from the Pittsburg Farmer's Market stopped by with a recipe for mini zucchini pizzas.

    More >>

    Tuesday on KOAM Morning News... Trent Kling from the Pittsburg Farmer's Market stopped by with a recipe for mini zucchini pizzas.

    More >>
  • Green Beans & Balsamic Tomatoes Recipe

    Green Beans & Balsamic Tomatoes Recipe

    Tuesday, July 15 2014 11:05 AM EDT2014-07-15 15:05:16 GMT
    Tuesday on KOAM Morning News... Trent Kling with the Pittsburg Farmer's Market stopped by with a recipe for green beans with balsamic tomatoes. More >>
    Tuesday on KOAM Morning News... Trent Kling with the Pittsburg Farmer's Market stopped by with a recipe for green beans with balsamic tomatoes. More >>
  • Dark Chocolate Pudding Parfait Recipe

    Dark Chocolate Pudding Parfait Recipe

    Tuesday, July 8 2014 12:04 PM EDT2014-07-08 16:04:32 GMT
    Tuesday on KOAM Morning News... Charlene Patton with the Kansas Soybean Commission stopped by with a recipe for a dark chocolate pudding parfait.More >>
    Tuesday on KOAM Morning News... Charlene Patton with the Kansas Soybean Commission stopped by with a recipe for a dark chocolate pudding parfait.More >>
*DISCLAIMER*: The information contained in or provided through this site section is intended for general consumer understanding and education only and is not intended to be and is not a substitute for professional advice. Use of this site section and any information contained on or provided through this site section is at your own risk and any information contained on or provided through this site section is provided on an "as is" basis without any representations or warranties.
Powered by WorldNow

KOAM - Licensed to Pittsburg, Kansas
Send tips, ideas and press releases to: tips@koamtv.com
Send newsroom questions or comments to: comments@koamtv.com
Phone: (417) 624-0233 or (620) 231-0400
Web comments or questions: webmaster@koamtv.com
Newsroom Fax: (417) 624-3158

Powered by WorldNow All content © Copyright 2000 - 2014 WorldNow and KOAM. All Rights Reserved. For more information on this site, please read our Privacy Policy and Terms of Service.