Pastafree Veggie Pastalike Dish
From CRSWiki
by Joe C.
Ingredients & Amounts
The Vegetables : 5 Servings Worth
- 5 1/3 oz (151 g) Broccoli (fresh or from packaged frozen)
- 5 1/3 oz (151 g) Carrots (fresh or from packaged frozen)
- 5 /3 oz (151 g) Water Chestnuts
Use any variety of 5-to-6 servings or 16 oz (454 g) of low cal, nutrient dense veggies. Almost any will do. Frozen veggies are convenient.
The Sauce : 3 Servings Worth
- 14.5 oz (410 g) Tomato Sauce (canned, for example - less than half the cost of most pasta sauces)
- 1 Tbsp (27 g) Olive Oil (optional - drop 120 Calories by skipping)
- 1 Clove (3 g) Garlic (chopped) or substitute Garlic Powder
- 1 Tbps (1.3 g) Dried Parsley Flakes or Chopped Parsley
- To Taste Salt and/or Spices (Basil, e.g.)
The sauce can be any store-bought pasta sauce or homemade.
The Topping : Enough to Cover
- 5 Tbsp (15 g) Parmesan Cheese (grated)
Instructions & Comments
1. If vegetables are frozen, use steamer or other method to defrost vegetables. Bring to any temperature or steam to completion.
2. While vegetables are being steamed or defrosted, combine the pasta sauce ingredients and add desired spices. If store-bought sauce, pour about 3 servings into a sauce pan.
3. Optionally, add vegetables to sauce pan to complete their cooking (else combine cooked vegetables later). Simmer sauce on low heat. Start by stirring frequently to combine ingredients then only stirring occasionally until desired temperature is reached. Keep sauce covered to prevent a mess as sauce boils. May take 5-to-10 minutes.
4. Combine sauce and vegetables during cooking, prior to serving, or as eating. Bust out that Parmesan Cheese and enjoy.
Preperation Time: 20 Minutes or less.
Nutrition Facts
| Per Recipe | |
|---|---|
| Calories (kcal) | 620 |
| Carbohydrates | 91 g |
| Protein | 24.5 g |
| Fat | 23 g |
| Vitamin A | 49000 IU |
| Vitamin C | 220 mg |
| Vitamin E | 12.7 mg |
| Calcium | 560 mg |
| Magnesium | 190 mg |
| Omega-3 PUFAs | 0.4 g |
| Omega-6 PUFAs | 1.6 g |
| Fiber | 20 g |
