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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 355.4
  • Total Fat: 4.6 g
  • Cholesterol: 8.9 mg
  • Sodium: 607.0 mg
  • Total Carbs: 60.3 g
  • Dietary Fiber: 5.4 g
  • Protein: 13.7 g

View full nutritional breakdown of Kristyn's pasta with white wine sauce and veggies calories by ingredient
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Kristyn's pasta with white wine sauce and veggies

Submitted by: KRISTYNHOLDING

Introduction

This very healthy meal is very delicious, and pretty easy. It's definitley for those who like to cook. This is the vegetarian version shown here. The mushrooms give you a hearty meaty consistency, and the tomatoes are like little bursts of freshness. I hope you like it. This very healthy meal is very delicious, and pretty easy. It's definitley for those who like to cook. This is the vegetarian version shown here. The mushrooms give you a hearty meaty consistency, and the tomatoes are like little bursts of freshness. I hope you like it.
Number of Servings: 4

Ingredients

    1 tbsp butter
    1 tbsp olive oil
    1 tbsp flour
    1 cup nonfat milk
    2 cups vegetable broth (I use the cubes in hot water-it's fine)
    1 large onion diced
    12 cherry tomatoes (or any tomato equivalent)
    1 bunch or 1 big handful fresh spinach
    3 cloves garlic (minced or finely chopped)
    4 large mushrooms sliced (or equivalent, or to taste)
    2 tbsp fresh parsley (or 1 tbsp if using dried)
    1 tsp oregano
    2 dashes paprika
    1 glass white wine (approw 3.5 oz-not your big glass!)
    8 oz (1/2 a regular sized package) pasta (I used spaghetti)
    raw uncooked shrimp, 12 oz.

Directions

Chop or dice all your ingredients. Doing this ahead of time will keep this meal very easy and quick to make. I find "quick" meals are mostly about preparation.
In a medium sized pot, melt your butter but don't let it burn.
Add the flour and whisk together till you get a little doughy ball.
Add the milk a little at a time and let that little doughy ball loosen up. As it heats it will thicken again-don't worry this is a good thing, you have a lot more liquid to add! Once it thickens, add a little more milk. Repeat this process untill you've used all of your milk. Allow this to thicken as well and add your wine. Allow this to thicken and set aside.
Boil a large pot of salted water for your pasta.
While waiting for the water to boil, heat your olive oil in a pan and sautee your chopped onion. once the onion has started to soften, add oyur minced garlic, tomatoes, mushrooms and spinach. You will know when it is done, because the spinach will have wilted and become about 1/4 of the size. Stirr occasionally, so that everything gets cooked. Add your pepper, oregano, and paprika. Give it a light stir. Remove from heat.
(you should be cooking your pasta by now-cook until al dente)
Re heat your white sauce and add the white wine, stirring constantley. If still too thick (which it should be) Slowly add vegetable stock until your sauce is the consistency you would like. (you might not use all of the broth-it's okay)Stir the whole time. When you have the desired thickness, remove from heat, add your vegetable mixure into the pot with the white sauce, add your chopped fresh parsley and mix together. You can either add your pasta into the pot, or serve pasta on a plate and top with the veggie white sauce. You don't need to add salt, as vegetable broth is usually quite salty. Enjoy! You don't even need a salad because of all the veggies in here, but I always enjoy having one with my pasta. You can also use chicken or fish broth instead of vegetable broth, and add chicken or shrimp, if you'd like some meat. Grated Parmesan is also a great topper, but keep in mind that adding meat or cheese of anykind will alter the calorie/fat content. (that's why shrimp is such a great option to add!) I also like to add a chili pepper of some kind to my vegetable mixture, since I looooove spicy foods! I left it out in this recipe for you guys. Enjoy.
If adding shrimp, once your sauce is hot add your raw shrimp and stir until they just begin to turn pink. Remove from heat and keep stirring until all of them are pink and cooked thru. This method will keep them from getting over cooked and rubbery.
Serving Size: serves 4 people or 2 really greedy ones






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