This recipe was in the Better Homes and Gardens Low Calorie 2015 Edition. I like it for a great vegetarian primavera option because it includes beans/legumes in the ingredients. When you are eating vegetarian you have to watch out for the automatic increase in carbs from pasta. But, if you’re careful and balance out the meal by using more vegetables and fewer pasta in the ingredients you can have a nice tasty meal and stay healthy.
Primavera
Did you know primavera means spring in many romance languages?
I prefer fresh ingredients when they are available. I replaced reduced-sodium chicken broth with reduced-sodium vegetable stock in this recipe.
Ingredients
- 4 ounces dried multigrain spaghetti
- 1 tablespoon olive oil or canola oil
- 4 cloves garlic, minced
- 1 16 ounce package frozen peppers (stir fry vegetables)
- 1 15 ounce can cannellini beans, rinsed and drained
- 1/4 cup dry white wine or reduced-sodium vegetable stock
- 1/2 teaspoon finely shredded lemon peel (set aside)
- 1 tablespoon lemon juice
- 1/2 teaspoon dried thyme, crushed
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon crushed red pepper
- 1 tablespoon butter
- 1 ounce Parmesan cheese, shaved
Instructions
- Cook pasta according to package directions.
- Meanwhile, in a large skillet heat oil over medium heat.
- Add garlic; cook and stir for 30 seconds.
- Add frozen vegetables.
- Cook and stir for 2 minutes.
- Add beans, white wine, lemon juice, thyme, salt, black pepper, and crushed red pepper.
- Bring to boiling
- Reduce heat. Cook, uncovered, about 4 minutes or until vegetables are crisp-tender, stirring occasionally.
- Remove from heat. Stir in butter.
- Drain pasta.
- Add pasta to vegetable mixture in skillet.
- Toss gently to combine.
- To serve, divide pasta mixture among four shallow bowls. Sprinkle with Parmesan cheese and lemon peel.
Notes
Exchanges: 1 vegetable, 2 starch, 1 lean meat, 1 fat. Carb choices: 2.5
Nutrition Facts
Pasta and Pepper Primavera
Serves 1.25 cups each
| Amount Per Serving | ||
|---|---|---|
| Calories | 272 | |
| % Daily Value* | ||
| Total Fat 9g | 13.8% | |
| Saturated Fat 3g | 15% | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium 410mg | 17.1% | |
| Total Carbohydrate 37g | 12.3% | |
| Dietary Fiber 7g | 28% | |
| Sugars | ||
| Protein 13g | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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