Nutrition

Bows and Buttons

It’s sometimes hard to convince kids (and some adults too) that vegetables are good for them. If they need a little encouragement, try preparing veggies with a fun twist! This light pasta dish has plenty of nutrients with a kid-friendly citrus flavor.

Try substituting the whole-wheat pasta with multicolored vegetable pasta and include some protein by adding 1/2 cup of chopped ham or turkey.

Ingredients

  • 2 cups dry whole-wheat bowtie pasta (farfalle) (8 ounces)
  • 1 tablespoon olive oil
  • 1 teaspoon garlic, minced (about 1 clove)
  • 1 bag (16 ounces) frozen peas and carrots
  • 2 cups low-sodium chicken broth
  • 2 tablespoons cornstarch
  • 1 tablespoon fresh parsley, rinsed, dried and chopped (or 1 teaspoon dried)
  • 1 medium lemon, rinsed, for 1 teaspoon zest (use a grater to take a thin layer of skin off the lemon)
  • ¼ teaspoon ground black pepper

Directions

  1. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
  2. Add pasta, and cook according to package directions. Drain.
  3. Meanwhile, heat olive oil and garlic over medium heat in a large sauté pan. Cook until soft, but not browned.
  4. Add peas and carrots. Cook gently until the vegetables are heated through.
  5. In a bowl, combine chicken broth and cornstarch. Mix well. Add to pan with vegetables, and bring to a boil. Simmer gently for 1 minute.
  6. Add parsley, pasta, lemon zest and pepper. Toss gently, and cook until the pasta is hot.
  7. Serve 2 cups of pasta and vegetables per portion.

Per serving: 329 calories, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 127 mg sodium, 9 g fiber, 13 g protein, 59 g carbohydrates, 331 mg potassium, 220 percent vitamin A, 25 percent vitamin C, 6 percent calcium, 10 percent iron.

Recipe courtesy of the National Heart, Lung, and Blood Institute.

About the author

Children's Hospital of Georgia

Children's Hospital of Georgia

Children’s Hospital of Georgia is the only facility in the area dedicated exclusively to children. It staffs the largest team of pediatric specialists in the region who deliver out- and in- patient care for everything from common childhood illnesses to life-threatening conditions like heart disorders, cancer and neurological diseases.

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