This “buttons and bows pasta” recipe from the National Heart, Lung, and Blood Institute offers a blend of healthy nutrients, including whole wheat pasta, peas and carrots for fiber and protein. Vegetables are also a good source of potassium, which the body needs to regulate the heart’s activity. Olive oil and garlic are also beneficial for cardiovascular health. The dish is low in sodium and has no cholesterol and only one gram of saturated fat.
The recipe takes only five minutes of preparation time and 20 minutes of cook time.
Ingredients
- 2 cups dry whole-wheat bowtie pasta (farfalle) (8 ounces)
- 1 tablespoon olive oil
- 1 teaspoon garlic, minced (about 1 clove)
- 1 bag (16 ounces) frozen peas and carrots
- 2 cups low-sodium chicken broth
- 2 tablespoons cornstarch
- 1 tablespoon fresh parsley, rinsed, dried, and chopped (or 1 teaspoon dried)
- 1 medium lemon, rinsed, for 1 teaspoon zest (use a grater to take a thin layer of skin off the lemon)
- ¼ teaspoon ground black pepper
Instructions
- In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
- Add pasta and cook according to package directions. Drain.
- Meanwhile, heat olive oil and garlic over medium heat in a large sauté pan. Cook until soft, but not browned.
- Add peas and carrots. Cook gently until the vegetables are heated through.
- In a bowl, combine chicken broth and cornstarch. Mix well. Add to pan with vegetables and bring to a boil. Simmer gently for 1 minute.
- Add parsley, pasta, lemon zest and pepper. Toss gently and cook until the pasta is hot.
Makes four servings
Per serving (2 cups):
Calories: 329
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 127 mg
Total Fiber: 9 g
Protein: 13 g
Carbohydrates: 59 g
Potassium: 331 mg
Recipe Source: Deliciously Healthy Family Meals, a program of the National Heart, Lung, and Blood Institute.
