Pasta Primavera

  • 15ml olive oil
  • 3 cloves minced garlic
  • 1 red pepper, cleaned, seeded and cut into strips
  • 250g thin asparagus, trimmed and cut into 5cm pieces
  • 120g sliced button mushrooms
  • 170g grape or cherry tomatoes, sliced in 1/2
  • 250ml low-sodium chicken stock
  • 120ml semi-skimmed milk
  • 1 tbsp plain flour, dissolved in 45ml water
  • 1/2 tsp salt
  • 1/2 tsp ground black pepper
  • 1 large carrot (175g) peeled and sliced into strips with a peeler
  • 375g whole-wheat linguine
  • 50g grated Parmesan cheese
  • 2 tbsps chopped parsley leaves
  • 25g shredded basil leaves
1) Heat the oil in a large frying pan over a medium-high heat. Cook the garlic until soft, about 1 minute. Add the strips of pepper and cook until they begin to soften, about 3 minutes. Add the mushrooms, asparagus and tomatoes and cook until softened, an additional 5 minutes. Stir in the flour and cook for 1 minute more.

2) Add the chicken stock, milk, salt and pepper and bring to the boil; reduce to a simmer and cook until liquid has thickened slightly, about 5 minutes. Stir in the carrot strips.

3) Meanwhile, cook the pasta according to the directions on the packet. Drain, reserving 120ml of the pasta water. Toss the pasta with the vegetable mixture. Add a little of the reserved pasta water, if necessary, to loosen the mixture.

4) Serve garnished with Parmesan, parsley and basil.

Calories 480; Total Fat 11 g; (Sat Fat 3 g, Mono Fat 3 g, Poly Fat 0.5 g) ; Protein 22 g; Carb 76 g; Fiber 10 g; Cholesterol 10 mg; Sodium 610 mg
Excellent source of: Protein, Fibre, Vitamin A, Vitamin C, Vitamin K, Calcium, Potassium
Good source of: Riboflavin, Niacin, Vitamin B6, Iron, Manganese, Phosphorus, Selenium

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