This week’s Walk Georgia recipe is a delicious button and bows pasta dish! Pasta is such an easy way to have an inexpensive but filling email. Also, pasta recipes tend to be very flexible — meaning you can play around with this dish until you find the combination of ingredients that works for you. This pasta dish focuses on using frozen veggies and fresh herbs, but there’s no reason you can’t mix it up with your own fresh veggies if you want! So if you want to trade out those frozen vegetables for a fresh, seasonal variety, then be our guest!
Another important note about this recipe is that it focuses on using olive oil, chicken broth, and herbs to season the pasta in place of sauces. While marinara and alfredo sauces are classic go-tos, they can also be high in fat and calories! This is especially true if the sauce is store-bought and not made from scratch. While you can find olive oil in most stores, did you know that Georgia farmers have started producing their own olive oil? Visit this link to to learn how you can get some high quality olive oil while supporting local farmers!
2 cups dry whole-wheat pasta (farfalle, 8 0z.)
1 tbsp olive oil
1 tsp garlic, minced (about 1 clove)
1 bag (16 oz), frozen peas and carrots
2 cups low-sodium chicken broth
2 tbsp cornstarch
1 tbsp fresh parsley rinsed, dried, and chopped (or 1 tsp dried)
1 medium-sized lemon, rinsed for 1 tsp lemon zest (use a grater to take a think layer of skin off the lemon)
1/4 tsp ground black pepper
- 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.
- Serve 2 cups of pasta and vegetables per portion.
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: o mg
Sodium: 127 mg
Total Fiber: 9 g
Protein: 13 g
Recipe courtesy of the National Heart, Lung, and Blood Institute.