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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.
Serves 6
Ingredients
1/2 cup broccoli florets (small tips)
1/2 cup sliced mushrooms
1/2 cup sliced zucchini or yellow squash
1/2 cup sliced red or green peppers
1/2 cup fresh or frozen peas
1 tablespoon extra-virgin olive oil
2 garlic cloves, minced
1 teaspoon butter
1 cup evaporated fat-free milk
3/4 cup freshly grated Parmesan cheese
16 ounces thin 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, peppers and peas. Cover and steam until tender-crisp, about 10 minutes. Remove from the pot.
In large saucepan, heat the olive oil and garlic over medium-high heat. Add the steamed vegetables and stir or shake to coat the vegetables with the garlic and oil. 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.
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)| Calories | 400 | Cholesterol | 80 mg |
| Protein | 20 g | Sodium | 310 mg |
| Carbohydrate | 60 g | Fiber | 3 g |
| Total fat | 9 g | Potassium | 378 mg |
| Saturated fat | 2 g | Calcium | 264 mg |
| Monounsaturated fat | 4 g |
