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>>

  • Crawfish Stew: Part 2

    Crawfish Stew: Part 2

    Tuesday, February 13 2018 9:04 AM EST2018-02-13 14:04:16 GMT

    KOAM’s Tawnya Bach helps New Orleans native Tracy Smith put the finishing touches on her grandmother’s Crawfish Stew.   If you missed the recipe or Part 1 click here. Tracy’s family traditionally serves their Crawfish Stew over rice and with peas and sweet cornbread. SWEET CORNBREAD Ingredients: 1 pkg jiffy cornbread mix ¾ cup sugar ½ tsp vanilla 1 egg 1/3 cup milk Directions: Mix all ingredients. Let rest for five minutes....

    More >>

    KOAM’s Tawnya Bach helps New Orleans native Tracy Smith put the finishing touches on her grandmother’s Crawfish Stew.   If you missed the recipe or Part 1 click here. Tracy’s family traditionally serves their Crawfish Stew over rice and with peas and sweet cornbread. SWEET CORNBREAD Ingredients: 1 pkg jiffy cornbread mix ¾ cup sugar ½ tsp vanilla 1 egg 1/3 cup milk Directions: Mix all ingredients. Let rest for five minutes....

    More >>
  • Crawfish Stew: Part 1

    Crawfish Stew: Part 1

    Wednesday, February 14 2018 1:31 PM EST2018-02-14 18:31:20 GMT

    The KOAM Morning News is Celebrating Mardi Gras…. and “Fat Tuesday” in style with New Orleans transplant, Tracy Smith, and her family’s recipe for Crawfish Stew! Tracy says this recipe also works great after you make a traditional boil – using up all your leftover shrimp, crawfish and sausage. TRACY’S GRANDMA’S CRAWFISH STEW Ingredients: 1 med yellow onion, diced 1 green bell pepper, diced 1 cup fresh parsley 1 garlic clove, minced...

    More >>

    The KOAM Morning News is Celebrating Mardi Gras…. and “Fat Tuesday” in style with New Orleans transplant, Tracy Smith, and her family’s recipe for Crawfish Stew! Tracy says this recipe also works great after you make a traditional boil – using up all your leftover shrimp, crawfish and sausage. TRACY’S GRANDMA’S CRAWFISH STEW Ingredients: 1 med yellow onion, diced 1 green bell pepper, diced 1 cup fresh parsley 1 garlic clove, minced...

    More >>
  • Joplin Business Expo 2018

    Joplin Business Expo 2018

    Monday, January 22 2018 8:43 AM EST2018-01-22 13:43:18 GMT
    Joplin’s Business Expo 2018 opens to the public this Wednesday! KOAM’S Michael Hayslip sits down to with Freeman Hospital CEO Paula Baker and Business Expo Committee Chair Reggie Powers to find out what’s new at this year’s big event.  Admission to the Business Expo at Downstream Casino is $5 and free for children 5 & under.More >>
    Joplin’s Business Expo 2018 opens to the public this Wednesday! KOAM’S Michael Hayslip sits down to with Freeman Hospital CEO Paula Baker and Business Expo Committee Chair Reggie Powers to find out what’s new at this year’s big event.  Admission to the Business Expo at Downstream Casino is $5 and free for children 5 & under.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 Frankly

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 - 2018 KOAM. All Rights Reserved. For more information on this site, please read our Privacy Policy, and Terms of Service, and Ad Choices.