"Pioneer Woman's" Pasta Primavera, lightened
Nutritional Info
- Servings Per Recipe: 3
- Amount Per Serving
- Calories: 409.5
- Total Fat: 15.5 g
- Cholesterol: 46.2 mg
- Sodium: 274.1 mg
- Total Carbs: 57.1 g
- Dietary Fiber: 10.0 g
- Protein: 14.8 g
View full nutritional breakdown of "Pioneer Woman's" Pasta Primavera, lightened calories by ingredient
Introduction
This is a lightened version of "The Pioneer Woman's" Pasta Primavera, reworked to be just over 400 calories per serving instead of 900+ per serving.To lighten it further, use more broth in place of wine.
If you wish, add 2 chicken thighs or some extra-firm tofu to add protein.
(Nutritional info includes wine, but not chicken or tofu). This is a lightened version of "The Pioneer Woman's" Pasta Primavera, reworked to be just over 400 calories per serving instead of 900+ per serving.
To lighten it further, use more broth in place of wine.
If you wish, add 2 chicken thighs or some extra-firm tofu to add protein.
(Nutritional info includes wine, but not chicken or tofu).
Number of Servings: 3
Ingredients
-
Broccoli, chopped bite-size, 3/4 cup
Onion, diced, 1/2 one small onion
Garlic, minced, 2 cloves
Carrot, bias-sliced [Diagonal], 1 medium-large
Zucchini, bias-sliced, 1 medium
Mushrooms, rough-chopped, 1 cup
Bell Pepper, julienned [thin strips], 1 whole (any colour)
Cooking spray
Penne, 6 oz (dry)
SAUCE:
White Wine, 1/4 cup (optional, replace with broth if not using)
Low-Sodium Broth, 1/2 cup
Table cream, 3/4 cup
Parmesan cheese, fresh-grated, 1/4 cup
Salt & Pepper, to taste
Basil, 5 leaves, chiffonaded (stack leaves together, roll tight, and slice thin)
Frozen Peas, 1/4 cup
Tips
Make sure you follow the cook times carefully; cook the vegetables separately and for only the time specified, to ensure they'll remain tender-crisp when you serve them. If you cook the vegetables or pasta for too long they'll turn mushy.
This makes three generous servings; it could easily serve 4 or more, especially if you want a smaller meal.
Directions
Prep the vegetables.
Heat a skillet over medium-high heat. Coat with non-stick spray. Meanwhile, set pot full of water to boil.
Add the chopped onion and garlic to skillet; cook for one or two minutes, until they start to turn clear. Add broccoli; stir, add carrots.
Stir and cook for ONLY one minute, then transfer mixture to plate.
Add bell pepper strips, stir for ONLY one minute, transfer to plate.
By now, water should be boiling; add pasta and cook according to instructions (ONLY until al dente, do NOT overcook. Drain and set aside when al dente.)
Add zucchini to skillet, cook for ONLY one minute, transfer to plate.
Cook mushrooms for two minutes, add salt to taste; transfer to plate.
Pour wine and broth into skillet, deglazing pan (scraping up brown bits). If desired, add a tablespoon of butter [not included in nutrition info]. Cook for a minute or so, until liquid thickens slightly.
Add cream and parmesan; add salt & pepper to taste. Stir. Chiffonade basil and add to sauce; stir.
Add vegetables & mushrooms to sauce, along with frozen peas. Add al dente pasta and stir. If needed, add more broth and cream.
If desired, garnish with more parmesan and basil.
Serving Size: Makes 3 plate-full servings
Heat a skillet over medium-high heat. Coat with non-stick spray. Meanwhile, set pot full of water to boil.
Add the chopped onion and garlic to skillet; cook for one or two minutes, until they start to turn clear. Add broccoli; stir, add carrots.
Stir and cook for ONLY one minute, then transfer mixture to plate.
Add bell pepper strips, stir for ONLY one minute, transfer to plate.
By now, water should be boiling; add pasta and cook according to instructions (ONLY until al dente, do NOT overcook. Drain and set aside when al dente.)
Add zucchini to skillet, cook for ONLY one minute, transfer to plate.
Cook mushrooms for two minutes, add salt to taste; transfer to plate.
Pour wine and broth into skillet, deglazing pan (scraping up brown bits). If desired, add a tablespoon of butter [not included in nutrition info]. Cook for a minute or so, until liquid thickens slightly.
Add cream and parmesan; add salt & pepper to taste. Stir. Chiffonade basil and add to sauce; stir.
Add vegetables & mushrooms to sauce, along with frozen peas. Add al dente pasta and stir. If needed, add more broth and cream.
If desired, garnish with more parmesan and basil.
Serving Size: Makes 3 plate-full servings