Winter Italian Vegetables (pdf)
Makes 6 servings (1 cup per serving)
Preparation time: 15 minutes
Cooking time: 15 to 20 minutes
Ingredients
- 2 ½ cups uncooked spiral pasta
- 2 cups water, divided in half
- 1 cup broccoli florets (fresh or frozen)
- 1 cup cauliflower florets (fresh or frozen)
- 2 medium zucchini, sliced
- 1 medium onion, chopped
- 1 cup chopped celery
- 1 (8 ounce) can tomato sauce
- 2 teaspoons dried basil
- Salt (optional)
Directions
- Wash hands with soap and water.
- Cook the pasta according to package directions.
- Wash all vegetables under cold running water.
- Collect, cut, and measure all ingredients before starting to prepare the recipe.
- Put 1 cup of water in a large skillet, and bring to a boil.
- Add all the vegetables, cover, and cook for 5 minutes.
- Add tomato sauce, remaining cup of water, and basil. Simmer for 5 more minutes.
- Stir in cooked pasta. Taste, and add a small amount of salt if desired.
- Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.
Be creative! Make it a meal by adding seasoned, cooked ground beef or turkey.
Cook meat to the following internal temperatures:
Ground beef: 160 F
Ground chicken or turkey: 165 F
Nutrition facts | |
---|---|
6 servings per container Serving size | 1 Cup (253g) |
Amount Per Serving Calories | 40 |
% Daily Value* | |
Total Fat 0g | 0% |
Saturated Fat 0g | 0% |
Trans Fat 0g | |
Cholesterol 0mg | 0% |
Sodium 600mg | 26% |
Total Carbohydrate 8g | 3% |
Dietary Fibers 3g | 11% |
Total Sugars 5g | |
Includes 0g Added Sugars | 0% |
Protein 2g | 4% |
Vitamin D 0mcg | 0% |
Calcium 46mg | 4% |
Iron 1mg | 6% |
Potassium 468mg | 10% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. |