Meatless Monday: Skinny Pasta Primavera

Enjoy this savory low-fat, low-cal Italian dish.

Posted: 04/09/2012 09:00 AM EDT

Did you know that improving your health can be as easy as cutting out meat and processed cold cuts one day a week? Doing so can reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity.


Enter Meatless Monday. This week's recipe is Skinny Pasta Primavera.

 

"Pasta is a staple in kitchens all over the world. It feels "heavier" in your stomach than high-fat foods do but doesn't have the high calories," says a story on Rodale's website. "Whole grain pasta is best because it's higher in fiber than pasta made with heavily processed semolina flour." And with the low-fat ricotta cheese, you are also reducing more calories!


Skinny Pasta Primavera
Serves 4

—2/3 cup reduced-fat ricotta cheese
—1 cup vegetable broth
—1 tablespoon olive oil
—1 shallot, finely chopped
—1/4 pound white button mushrooms, sliced
—1/2 pound plum tomatoes, chopped
—2 large cloves garlic, minced
—1/4 teaspoon salt
—1/4 teaspoon freshly ground black pepper
—1/2 pound multigrain spaghetti
—3 cups small broccoli florets
—1 medium carrot, julienned
—1/4 pound asparagus, cut into 1"
—3/4 cup frozen shelled green soybeans (edamame), thawed
—1/2 cup fresh basil, thinly sliced
—1/3 cup grated Parmesan cheese


In a food processor, combine the ricotta and broth. Process until smooth. Set aside. Bring a large pot of water to a boil. [If you don’t have a food processor you can whip and beat the ingredients together, it will take longer, though.]


Heat the oil in a large nonstick skillet over medium-high heat. Add the shallot and mushrooms. Cook, stirring frequently, for 3 minutes, or until the mushrooms begin to brown. Reduce the heat to medium. Stir in the tomatoes, garlic, salt, and pepper. Cook for 2 minutes, or until the tomatoes begin to soften. Reduce the heat to very low and cover to keep warm.

 

Cook the pasta according to package directions. Two minutes before the pasta is finished cooking, add the broccoli, carrot, asparagus, and soybeans. Drain.


Return the hot pasta and vegetables to the pot. Add the basil, the reserved mushroom mixture, and the reserved ricotta. Toss to combine. Serve sprinkled with the Parmesan.

 

Nutrition info: 266 calories, 6 g total fat, 1.9 g saturated fat, 0 grams trans fat, 10 mg cholesterol, 282 mg sodium, 41 g total carbs, 8 g dietary fiber, 14 g protein and 6 g sugar.

 

This recipe was provided by Rodale's Recipe Finder.

 

 

BET Health News - We go beyond the music and entertainment world to bring you important medical information and health-related tips of special relevance to Blacks in the U.S. and around the world.


Videos You May Like

(Photo: Mitch Hrdlicka/Getty Images)

From Our Partners