Low Fat

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GREAT PASTA PRIMAVERA WITHOUT THE CREAM

 

1/2 C Broccoli Flowerets

1/2 C Cauliflowerets

1/4 C Green pepper -- strips

1/2 C Peas

2 Sm Tomatoes -- chunks

Salt and pepper

4 Tbsp Butter

1 Tbsp Olive oil

2 Scallions -- sliced

4 Mushrooms -- sliced

3 Cloves Garlic -- halved

1/2 Tsp Red pepper flakes -- or taste

1/4 C Fresh basil -- chopped

1 Tsp Fresh oregano OR 1/2t dried -- opt

3 Tbsp Flour

3/4 C Hot chicken broth

3/4 C Hot low fat milk

1 C Cooked chicken, well season -- bite size, opt

2 Tbsp Mozzarella -- shredded

1/2 Lb Linguine -- or other, cooked

Parmesan

Romano

 

Quickly blanch all fresh vegetables except tomatoes in boiling salted

and peppered water; drain; set aside.

 

Heat 1 teaspoon butter and the oil in a large skillet; add scallions,

mushrooms, and garlic; saute lightly. Add red pepper flakes, basil,

oregano, salt and pepper. Mix. Add remaining butter and flour; mix.

 

Slowly stir in broth and milk, stirring constantly to prevent lumps.

 

Remove garlic cloves and taste for seasoning. Stir in blanched

vegetables and tomatoes and the chicken; mix thoroughly but lightly in

order not to break the vegetables. Add mozzarella. In pot pasta was

cooked in with a few Tablespoons of the cooking water left, pour sauce

over; mix.

 

Serve hot with Parmesan and Romano on the side.

 

Serves 4

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