Recipe Source: Deliciously Healthy Family Meals
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| Prep time | Cook time | Yields | Serving Size |
| 5 minutes | 20 minutes | 4 servings | 2 C pasta and vegetables |
| 2 C dry whole-wheat bowtie pasta (farfalle) (8 oz) | | 1 Tbsp olive oil | | 1 tsp garlic, minced (about 1 clove) | | 1 bag (16 oz) frozen peas and carrots | | 2 C low-sodium chicken broth | | 2 Tbsp cornstarch | | 1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried) | | 1 medium lemon, rinsed, for 1 tsp zest (use a grater to take a thin layer of skin off the lemon) | | ¼ tsp ground black pepper | | | | calories | 329 | | Total fat | 6 g | | Saturated fat | 1 g | | Cholesterol | 0 mg | | Sodium | 127 mg | | Total fiber | 9 g | | Protein | 13 g | | Carbohydrates | 59 g | | Potassium | 331 mg | | Vitamin A | 220% | | Vitamin C | 25% | | Calcium | 6% | | Iron | 10% | | Percent Daily Values are based on a 2,000 calorie diet. | |
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. | Note: Substitute cooking spray for olive oil and save calories and fat. |
Children can help measure the dry pasta and mix ingredients together.
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