Three-Peas-In-A-Pasta (Lowfat)
Try this light, but savory dish that is made with snow pea pods, green peas and chickpeas.
Yield
4 servingsPrep
15 minCook
30 minReady
45 minLow Cholesterol, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1 | pound |
pasta, rotini
|
|
| 2 | tablespoons |
olive oil
|
|
| 3 | each |
garlic
cloves, slivered |
|
| 4 | ounces |
snow pea pods
cut into slivers |
|
| 10 | ounces |
green peas
frozen, petite |
|
| ¾ | cups |
chicken broth
fat-free |
|
| 16 | ounces |
chickpeas (garbanzo beans)
rinsed, drained, cooked |
|
| 1 | tablespoon |
basil
fresh, chopped or 1 ts dried |
|
| ½ | teaspoon |
thyme
dried |
*
|
| ¼ | teaspoon |
white pepper
ground |
|
| ½ | teaspoon |
salt
|
|
| 1 | cup |
milk, skim
skim milk, or lowfat milk |
|
| ⅓ | cup |
feta cheese
crumbled |
|
| 1 | x |
feta cheese
for garnish |
*
|
| 1 | x |
sweet red bell peppers
minced, for garnish, optional |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 453.6 | g |
pasta, rotini
|
|
| 3E+1 | ml |
olive oil
|
|
| 3 | each |
garlic
cloves, slivered |
|
| 115.6 | ml/g |
snow pea pods
cut into slivers |
|
| 289 | ml/g |
green peas
frozen, petite |
|
| 177 | ml |
chicken broth
fat-free |
|
| 462.4 | ml/g |
chickpeas (garbanzo beans)
rinsed, drained, cooked |
|
| 15 | ml |
basil
fresh, chopped or 1 ts dried |
|
| 2.5 | ml |
thyme
dried |
*
|
| 1.3 | ml |
white pepper
ground |
|
| 2.5 | ml |
salt
|
|
| 237 | ml |
milk, skim
skim milk, or lowfat milk |
|
| 79 | ml |
feta cheese
crumbled |
|
| 1 | x |
feta cheese
for garnish |
*
|
| 1 | x |
sweet red bell peppers
minced, for garnish, optional |
*
|
Directions
Prepare pasta according to package directions, drain.
Meanwhile, in a 2-quart saucepan, heat olive or vegetable oil over medium heat. Sauté garlic and snow peas 2 minutes. Remove with slotted spoon.
Add petite peas to skillet. Lower heat, cover and simmer 3 minutes.
Reserve 1 cup petite peas; add remainder to blender. Add broth, herbs, pepper, salt, milk and feta to blender. Blend until smooth. Return sauce to pan with remaining peas, sautéed snow peas, garlic and chick peas. Heat through over low heat, stirring; to not scald.
Combine pasta with sauce. If pasta appears too dry, add more warm broth or milk. Serve immediately with additional feta cheese and/or red pepper, if desired.
Each Serving: 527 cals, 9g fat (16% cff).
