Low-Fat Pasta Primavera

Low-Fat Pasta Primavera

Pasta Primavera means “Spring Pasta.” Thus, it’s a must-make for the season! I love pasta primavera because you can add any and all of your favorite vegetables and there is no right or wrong! Pasta primavera can be made in a couple of ways, some people just cook the veggies with pasta with no sauce (which is obviously healthier), and some like to make it nice and creamy. I decided to take the creamy version and lighten it up so we can have the best of both worlds!

Low-Fat Pasta Primavera

Another way to lighten the dish up is to use less pasta and load up on the veggies. You won’t feel cheated. This is a great dish to enjoy during Lent as well since it’s meatless, but if your family is anything like mine, some don’t consider a dish like this a full meal with no meat, so you can add chicken, shrimp, or salmon to make it heartier if desired.

Look at all the veggies!

Low-Fat Pasta Primavera

You gotta love all of those bright and fresh veggies! Like I said, there’s really no right or wrong with the veggies you chose. I went with carrots, zucchini, squash, mushrooms, and peas. You could also add peppers, broccoli, spinach, kale, asparagus, etc. Go nuts!

Low-Fat Pasta Primavera

Ingredients:

  • 1/2 lb. pasta (penne or farfalle work well)
  • 1 tablespoon extra virgin olive oil
  • 1/2 medium yellow onion, diced
  • 2 garlic cloves, minced
  • 2 carrots, peeled and sliced diagonally
  • 1 cup sliced mushrooms
  • 1 medium yellow squash, sliced
  • 1 medium zucchini, sliced
  • 1/2 cup low sodium chicken broth (or vegetable broth)
  • 1 cup fat free half and half
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup frozen peas
  • salt and pepper to taste
  • fresh basil or parsley (for garnish)

Directions:

  1. Prepare pasta according to package directions. Drain and set aside cooked pasta.
  2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the onions and cook until translucent, about 2 minutes. Add the carrots and cook for another 4 minutes or so. Add the garlic and cook about 30 seconds until fragrant. Remove the mixture from the pan into a bowl and set aside.
  3. Add the mushrooms in a single layer and saute for about 4 minutes. Remove from the pan and set aside in the bowl with the carrots.
  4. Add the zucchini and squash to the pan and saute until lightly golden, 4-5 minutes. Remove from the heat and add to the other cooked vegetables.
  5. Add the broth to the heated skillet along with the half and half. Let simmer for about 3 minutes. Stir in the Parmesan cheese. Then add the cooked pasta and all of the veggies along with the frozen peas. Stir together and let cook for about 5 minutes. The liquid should cook down. Serve with chopped herbs and more cheese if desired.

Nutrition (4 servings; about 1 1/2 cups per serving): Calories: 392.5; Fat: 10.4 g; Carbs: 56.5 g; Sugars: 10.8 g; Protein: 19.9 g

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Low-Fat Pasta Primavera

   

12 comments

  1. Low fat and full of flavour? You are spoiling me :D

    Cheers
    Choc Chip Uru

  2. Yum, this looks delicious, I really should make it for the kids, they love pasta and we have so many lovely vegetables that could go in a dish like this. Thanks for the idea :)

  3. Oh yum! This is one of the best ways to get loads of veggies. Count me in.

  4. Love this dish! I totally vote for creamy primavera. This looks amazing.

  5. My husband loves primavera and I never make it for him! This sounds fantastic though!! I may have to remedy that soon!!

  6. I am dreaming of spring, and this veggie packed brightness is calling my name!

  7. There’s something about colourful dishes that make it easy to trick my mister into eating more veggies.. this is beautiful, Stephanie!

  8. Love this dish! I totally vote for creamy primavera.

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  11. Made it with 2% milk (for even less fat) and blackbean garlic pasta. Was a hit with my husband and me.:}

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