1 cup broccoli flowerets, steamed for 5 minutes
1 cup asparagus, cut into 1-inch pieces and steamed for 5
minutes
1 cup sugar snap or snow peas blanched for 1 minute
1 small zucchini or yellow summer squash, unpeeled, sliced in
half lengthwise, then cut into 1 inch chunks and blanched for 1 minute
1 cup corn kernels (canned or, if fresh or frozen, blanched)
1 tablespoon finely mined garlic (3 large cloves)
1 tablespoon olive oil
1 large or 2 small tomatoes, diced
½ cup mushrooms, sliced
½ cup shredded carrot
¼ cup finely minced parsley
½ teaspoon freshly ground black pepper
12 oz high –protein spaghetti or linguini
2 teaspoon butter or margarine
1 tablespoon flour
1 cup skim milk
½ cup chicken stock
1/2 cup grated Parmesan
¼ cup finely minced fresh basil or 1 teaspoon dried basil
Steam or blanch the broccoli, asparagus, peas, zucchini or
squash, and corn. Combine and keep
warm. In a skillet, saute garlic in oil
for one minute, but do not brown garlic. Add tomatoes, mushrooms, carrot,
parsley and pepper, and cook for four minutes.
Add this to reserved vegetables, tossing ingredients gently to combine. To prepare the sauce: In a small heavy saucepan
melt butter or margarine and add flour, whisking roux over medium-low heat for
one minute. Gradually add milk and
stock, stirring constantly until sauce thickens slightly. Stir in Parmesan and basil and heat sauce
over medium-low flame, stirring it until cheese melts. Pour sauce over vegetable mixture and toss
gently. Cook spaghetti or linguine al
dente, drain and keep warm. Place cooked
pasta in large, heated serving bowl.
Spread vegetable-and-sauce mixture over pasta, toss gently once or
twice. Makes four servings. Note:
The vegetables can be varied by what you have available but should
always be served crunchy.