Spring Means Fresh Flowers, Food and Pasta Meals!
by Mary Gerlach, R.D.
Registered Dietician
Fresh peas, green onions, lettuce, snow peas: Spring is coming and it’s time to bridge the gap from winter to spring. Delicious pasta sauces and main dish pasta salads using early garden vegetables add color and flavor to your end-of-wintertime meals. Top with cubed or shredded cheeses: feta, bleu, cheddar, Parmesan or Romano. These lighter meals can have less fat and more nutritional value than many of the heavier winter stews.
Lemon Chicken Primavera
Primavera is an Italian term for meals garnished with fresh spring vegetables.
6 ounces uncooked fettuccine
1 1/2 tsp. olive oil
1 clove garlic, minced
1 Tb. finely chopped yellow onion
1/2 chicken breast, cubed
8 fresh asparagus spears, trimmed, cut diagonally into 1 1/2-inch pieces
3/4 cup fresh baby carrots, quartered lengthwise
1/4 fresh red bell pepper, julienne-cut in 1 1/2-inch long thin strips
1/2 tsp. lemon pepper seasoning
1/2 tsp. hot pepper sauce (optional)
1 cup chicken or vegetable broth
1 Tb. cornstarch
1 Tb. chopped fresh basil
1 tsp. grated lemon peel
1/3 cup shredded fresh Parmesan cheese
Cook fettuccine to desired doneness as directed on package. Drain; cover to keep warm.
Heat oil in skillet over medium heat. Add garlic and onion; sauté 2 minutes, stirring constantly. Add chicken and cook 3-5 minutes until nearly done. Add asparagus, carrots, red pepper, lemon pepper seasoning and hot sauce, if desired.
Reserve 1/4 cup broth; stir remaining broth into chicken mixture. Cover and simmer over medium heat 5 minutes or until vegetables are crisp-tender, stirring occasionally.
In small bowl or measuring cup, blend reserved broth and cornstarch until smooth. Add to skillet; cook and stir until slightly thickened. Add basil and lemon peel. Remove from heat and add pasta; toss to coat. Sprinkle individual servings with Parmesan cheese. Makes 2 hearty servings.
Nutrition information per serving: Calories 450; Carbohydrates 54 mg; Protein 31 gm; Fat 12 gm; Cholesterol 105 mg; Sodium 1,120 mg
Italian Spinach and Cheese Tortellini Spring Salad
Cook tortellini the minimum time so they retain their shape in this cold salad.
4 1/2 ounces (half a 9-ounce package) refrigerated cheese-filled tortellini
4 1/2 ounces refrigerated spinach-filled tortellini
1 cup small fresh cauliflower florets
1 1/2 cups fresh snow peas
1/2 cup baby carrots, quartered lengthwise
1/2 medium red or green bell pepper, julienne-cut (1 1/2-inch long thin strips)
1 small zucchini, washed, julienne-cut
1/2 cup oil-packed sun-dried tomatoes, drained, julienne-cut
1/2 cup pitted black olives, quartered
2 Tb. chopped red onion
2 Tb. sliced green onion, including the tops
2 Tb. chopped fresh parsley
1 6-ounce jar marinated artichoke hearts, drained, coarsely chopped, reserve
2 Tb. liquid
4 ounces salami, cut in 1/2-inch cubes
2/3 cup bottled Italian salad dressing
Cook tortellini in saucepan as directed on package, adding cauliflower and snow peas during last 2 minutes. Drain; rinse with cold water; drain well.
In large bowl, combine carrots, bell pepper, zucchini, drained sun-dried tomatoes, olives, onions, parsley, artichokes and salami. Add cooked tortellini, cauliflower and snow peas; toss gently to avoid breaking cooked tortellini.
Add salad dressing and reserved 2 tablespoons artichoke liquid; gently toss to mix. Serve immediately or cover and refrigerate until serving time; toss before serving. Hint: To reduce the fat by about 11 grams per serving, use fat-free Italian dressing. Makes 4 servings.
Nutrition information per serving: Calories 400; Carbohydrates 27 mg; Protein 10 gm; Fat 28 gm; Cholesterol 105 mg; Sodium 850 mg
Creole Shrimp and Shells
Creole cuisine often uses the “holy trinity:” the combination of onions, green peppers and celery.
1 cup uncooked medium shell pasta
1 1/2 tsp. olive oil
1 clove garlic, minced
1 small onion, coarsely chopped
1/2 small green bell pepper, coarsely chopped
1/2 small red bell pepper, coarsely chopped
1 stalk celery, thinly sliced diagonally
1 Tb. cold water
1 tsp. cornstarch
1 1/2 cups Italian-seasoned stewed tomatoes, undrained, cut up
1 tsp. hot pepper sauce
8 ounces medium shrimp, tails removed, deveined (or use frozen shrimp)
4 ounces lean cooked ham, cubed
4 ounces cheddar cheese, cubed
Freshly ground pepper
Cook pasta as directed on package; drain and cover to keep warm.
Heat oil in nonstick skillet over medium-high heat until hot. Add garlic and onion; sauté 3 minutes, stirring frequently. Add bell peppers and celery; cook 4-6 minutes or until crisp-tender, stirring frequently. Reduce heat to low.
In medium bowl, blend water and cornstarch until smooth. Add tomatoes and hot pepper sauce; mix well. Stir tomato mixture into vegetables in skillet. Add shrimp and ham; cover and cook 4-5 minutes, stirring occasionally, until shrimp turn pink and sauce is bubbly and slightly thickened. Add cooked pasta and cubed cheese; toss to coat. Top with freshly ground pepper. Serve immediately. Makes 2 servings.
Nutrition information per serving: Calories 305; Carbohydrates 35 mg; Protein 30 gm; Fat 10 gm; Cholesterol 155 mg; Sodium 680 mg.
Spring Vegetable Pasta Sauce
Trim 15 grams of fat from each serving of this sauce by using low-fat Alfredo sauce.
1 cup fresh baby carrots, halved lengthwise
1 cup fresh asparagus, cut diagonally into 1-inch pieces
1/2 cup green onion, sliced diagonally
1 10-ounce container Alfredo sauce
1/2 tsp. hot pepper sauce
1/8 tsp. freshly ground black pepper
In saucepan, combine all ingredients. Simmer 8 to 10 minutes, stirring frequently. Serve hot over hot cooked pasta. Makes 4 servings.
Nutrition information per serving: Calories 270; Carbohydrates 10 mg; Protein 6 gm; Fat 28 gm; Cholesterol 105 mg; Sodium 850 mg
Return to top