Pasta primavera
Dietitian's tip: Traditional pasta primavera includes pasta topped with sauteed vegetables in a heavy cream sauce with butter. This lighter version is much lower in calories, fat and sodium and is fresher tasting. It isn't intended to be saucy like its traditional counterpart.
SERVES 6
Ingredients
1/2 cup broccoli florets (small tips)
1/2 cup sliced mushrooms
1/2 cup sliced zucchini or yellow squash
1/2 cup sliced red or green peppers
1/2 cup fresh or frozen peas
1 tablespoon extra-virgin olive oil
2 garlic cloves, minced
1 teaspoon butter
1 cup evaporated fat-free milk
3/4 cup freshly grated Parmesan cheese
16 ounces thin pasta (angel-hair or spaghetti)
1/3 cup finely chopped fresh parsley
Directions
In a large pot fitted with a steamer basket, bring about 1 inch of water to boil. Add the broccoli, mushrooms, zucchini, peppers and peas. Cover and steam until tender-crisp, about 10 minutes. Remove from the pot.
In large saucepan, heat the olive oil and garlic over medium-high heat. Add the steamed vegetables and stir or shake to coat the vegetables with the garlic and oil. Remove from heat but keep warm.
In another large saucepan, heat the butter, evaporated milk and Parmesan cheese. Stir over moderate heat until somewhat thickened and heated through. Stir continuously and don't scald. Remove from heat but keep warm.
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly.
Divide the pasta evenly among individual plates. Top with vegetables and pour the sauce over the vegetables and pasta. Garnish with fresh parsley and serve immediately.
Nutritional Analysis(per serving)Calories 400 Cholesterol 80 mg
Protein 20 g Sodium 310 mg
Carbohydrate 60 g Fiber 3 g
Total fat 9 g Potassium 378 mg
Saturated fat 2 g Calcium 264 mg
Monounsaturated fat 4 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Carbohydrates 2
Protein and dairy 1
Fats 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Milk and milk products 1
Nonstarchy vegetables 3
Fats 2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 3
Dairy foods (low-fat or fat-free) 1
Fats and oils 2
http://www.mayoclinic.com/health/hea...ecipes/NU00417
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