Friday, March 11, 2011

Healthy 30 Minute Recipe

One of my favorite places to get recipes is the Mayo Clinic Healthy Recipe website. I love the recipe below, it has some of my favorite ingredients like mushrooms, red peppers, garlic, butter, and of course olive oil :) It also only takes about 30 minutes to make. I do have a couple of changes to the recipe: I saute
the garlic and onion in the olive oil first then add all of the raw vegetables to that pan and let them steam for a couple of minutes. Also, when I am making the sauce I will add between 1 or 2 tablespoons of flour so it will thicken, if I don't do that my sauce always turns out runny.

-Olive Oil

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.

By Mayo Clinic staff
Serves 6


    • 2 cups broccoli florets
    • 1 cup sliced mushrooms
    • 1 cup sliced zucchini or yellow squash
    • 2 cups sliced red or green peppers
    • 1 tablespoon extra-virgin olive oil
    • 1/2 cup chopped onion
    • 2 garlic cloves, minced
    • 1 teaspoon butter
    • 1 cup evaporated fat-free milk
    • 3/4 cup freshly grated Parmesan cheese
    • 12 ounces whole-wheat pasta (angel hair or spaghetti)
    • 1/3 cup finely chopped fresh parsley


In a large pot fitted with a steamer basket, bring about 1 inch of water to boil. Add the broccoli, mushrooms, zucchini and peppers. Cover and steam until tender-crisp, about 10 minutes. Remove from the pot. In large saucepan, heat the olive oil and saute the onion and garlic over medium heat. Add the steamed vegetables and stir or shake to coat the vegetables with the onion and garlic mixture. 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. In the meantime, 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)
Calories350Cholesterol12 mg
Protein17 gSodium224 mg
Carbohydrate55 gFiber7 g
Total fat7 gPotassium522 mg
Saturated fat3 gCalcium280 mg
Monounsaturated fat3 g

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