| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Dairy | Vegetarian | Couscous, Main dishes, Pasta, Rice, Vegetarian | 6 | Servings |
INGREDIENTS
| 1/2 | lb | Rigatoni or medium sized |
| pasta | ||
| 1 | t | Salt |
| 3 | c | Small broccoli florets |
| 1 | c | Frozen peas |
| 1/2 | c | Skim milk |
| 1/4 | c | Nonfat sour cream |
| 2 | T | Flour |
| 6 | T | Nonfat parmesan cheese |
| 1 3/4 | c | Vegetable broth, Swanson |
| 2 | c | Carrots, about 4 peeled |
| cut1/4 inch thick | ||
| 2 | Yellow squash, about 8 | |
| ounces each quartered | ||
| lengthwise cut into 1" | ||
| lengths | ||
| 2 | t | Dried basil |
| 1/4 | Red pepper – cut in 3/8" | |
| pieces | ||
| Salt and pepper | ||
| Nonfat parmesan cheese |
INSTRUCTIONS
In large pot or Dutch oven over high heat bring 2 quarts water to boil with 1/2 teaspoon salt. Add pasta and cook for 8 to 10 minutes. Add broccoli and peas and cook for 2 more minutes till tender crisp. Drain all and return to the pot. Meanwhile in bowl, whisk the milk, sour cream, flour and parmesan cheese. In a skillet over high heat, bring broth to boil, add carrots, boil 3 minutes. Add squash and red pepper and cook 3 minutes more, stirring 2 times. Pour milk mixture and basil in broth. Cook gently 2 minutes till thickened. Pour this sauce mixture over the pasta and veggies. Add more salt and pepper as desired. When serving top with a bit more parmesan cheese. Recipe by: Flo Posted to fatfree digest V97 #042 by Terry and Kathleen Schuller <schuller@ix.netcom.com> on Mar 30, 1997
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Nutrition (calculated from recipe ingredients)
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Calories: 113
Calories From Fat: 2
Total Fat: <1g
Cholesterol: <1mg
Sodium: 616.8mg
Potassium: 218.4mg
Carbohydrates: 25.5g
Fiber: 2.5g
Sugar: 13.3g
Protein: 2.6g