Recipe: Pasta primavera

By Mayo Clinic Staff

Dietitian's tip:

Traditional pasta primavera includes pasta topped with sauteed vegetables in a heavy cream sauce with butter. This lighter version is much lower in calories, fat and sodium, and is fresher tasting. It isn't intended to be saucy like its traditional counterpart.

Number of servings

Serves 6

Ingredients

  1. 2 cups broccoli florets
  2. 1 cup sliced mushrooms
  3. 1 cup sliced zucchini or yellow squash
  4. 2 cups sliced red or green peppers
  5. 1 tablespoon extra-virgin olive oil
  6. 1/2 cup chopped onion
  7. 2 garlic cloves, minced
  8. 1 teaspoon butter
  9. 1 cup evaporated fat-free milk
  10. 3/4 cup freshly grated Parmesan cheese
  11. 12 ounces whole-wheat pasta (angel hair or spaghetti)
  12. 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.

Nutritional analysis per serving

  • Total carbohydrate

    55 g

  • Dietary fiber

    7 g

  • Sodium

    224 mg

  • Saturated fat

    3 g

  • Total fat

    7 g

  • Cholesterol

    12 mg

  • Protein

    17 g

  • Monounsaturated fat

    3 g

  • Calories

    350