Fresh and flavorful, this meal is full of delicious veggies and is perfect time of year.
Serves | 2 |
WIC Food Count | 5 |
Calories | 348 |
Protein | 15.5g |
Carbohydrate | 56.6g |
Fat | 6.7g |
Sodium | 230mg |
Fiber | 4.7g |
Calcium | 375mg |
Iron | 3mg |
How to Make
Ingredients
1 cup broccoli florets
1 cup carrots, sliced
1 cup zucchini, sliced
1 cup whole-wheat pasta noodles (like macaroni, spiral, or penne)
For the Sauce:
1 tablespoon flour
1 tablespoon butter
1 cup skim milk
¼ teaspoon dried basil
⅛ teaspoon black pepper
2 tablespoons parmesan cheese
Preparation
- Cook pasta according to package directions.
- Rinse broccoli florets with cold water and place with carrots in a steamer basket.
- Put the steamer basket in a saucepan filled with 1 inch water.
- Bring to a boil; cover and steam for 2 minutes. Add zucchini and steam for another 2-3 minutes.
- Take vegetables out of steamer and place in mixing bowl.
- In a small saucepan melt butter; whisk in flour.
- Gradually add in milk, basil, and pepper. Cook over medium heat, stirring constantly, until sauce thickens.
- Remove sauce from the heat and stir in parmesan cheese.
- Pour sauce over the vegetables, add in cooked pasta and mix gently until combined.