Pasta With Carrots, Peas & Bell Peppers
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Pasta With Carrots, Peas & Bell Peppers

Looking to cook up a colorful meal? Look no further.

For this recipe:
To reduce your sodium intake, skip adding salt to your pasta water and cut down or eliminate the cheese, especially the parmesan.
To reduce your fat and calories, switch to reduced fat cream cheese and add just a ¼ cup of parmesan and ¼ cup of goat cheese. This will shave off 80 calories and 7 grams of fat.
To increase your fiber intake, use whole wheat pasta and double up on the vegetables.
To keep all these nutrition parameters in balance, consider portion size. This recipe makes four entrée-size portions, but you may be satisfied with less. Try serving yourself a smaller portion. Eat it slowly, savoring each bite. Many people find that a small portion of a rich dish is quite satisfying.

Yield: 4 entree-size servings

Preparation

Bring a large pot of water to a boil over high heat. Add a heaping tablespoon of salt to the boiling water, and then add the pasta. Cook until tender, but still firm to the bite (al dente), stirring occasionally, about 8 to 10 minutes for farfalle. Drain, reserving about ½ cup of the pasta water for the sauce.

Meanwhile, in a large nonstick skillet, heat the oil over medium heat. Add the onion and cook until soft, stirring occasionally (about 5 minutes). Add the carrots and bell peppers and simmer (5-8 minutes). Add the peas and cook until they are warmed through (about 3 minutes). Remove the skillet from the heat and stir in the cooked pasta. Add the cheeses and the reserved pasta water, stirring until the mixture forms a sauce. Season to taste and garnish with parsley and fresh lemon zest.

Ingredients

  • ½ pound (8 ounces) farfalle or your favorite shape of pasta
  • 4 tablespoons olive oil
  • 1 small onion, diced
  • 1 cup carrots, peeled and diced
  • 1 cup red and yellow bell peppers, diced
  • 1 cup green peas
  • ½ cup goat cheese or mascarpone
  • ½ cup grated parmesan cheese
  • ¼ cup cream cheese
  • ½ cup reserved pasta water
  • Salt and pepper
  • Fresh parsley or basil
  • Zest of one lemon

Nutritional Data Per Serving

  • Calories: 569
  • Fat: 29 grams
  • Carbohydrates: 56 grams
  • Protein: 21 grams
  • Sodium: 381 milligrams

Recipe adapted by Susannah Conroy, Winship Cancer Institute of Emory University, from Giada De Laurentiis

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