Perfect Pasta Primavera

Perfect Pasta Primavera

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

Sauce:

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.