Search
by Ingredient

Three-Peas-In-A-Pasta (Lowfat)

Empty starEmpty starEmpty starEmpty starEmpty star

Submitted by mosh1036

Try this light, but savory dish that is made with snow pea pods, green peas and chickpeas.

YIELD

4 servings

PREP

15 min

COOK

30 min

READY

45 min

Ingredients

1 453.6
POUND G PASTA, ROTINI
2 3E+1
TABLESPOONS ML OLIVE OIL
3 3
EACH EACH GARLIC
cloves, slivered
4 115.6
OUNCES ML/G SNOW PEA PODS
cut into slivers
10 289
OUNCES ML/G GREEN PEAS
frozen, petite
¾ 177
CUPS ML CHICKEN BROTH
fat-free
16 462.4
OUNCES ML/G CHICKPEAS (GARBANZO BEANS)
rinsed, drained, cooked
1 15
TABLESPOON ML BASIL
fresh, chopped or 1 ts dried
½ 2.5
TEASPOON ML THYME
dried *
¼ 1.3
TEASPOON ML WHITE PEPPER
ground
½ 2.5
TEASPOON ML SALT
1 237
CUP ML MILK, SKIM
skim milk, or lowfat milk
79
CUP ML FETA CHEESE
crumbled
1 1
X X FETA CHEESE
for garnish *
1 1
X 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).

* not incl. in nutrient facts Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 400g (14.1 oz)
Amount per Serving
Calories 724 16% from fat
 % Daily Value *
Total Fat 13g 20%
Saturated Fat 3g 17%
Trans Fat 0g
Cholesterol 14mg 5%
Sodium 978mg 41%
Total Carbohydrate 41g 41%
Dietary Fiber 11g 43%
Sugars g
Protein 55g
Vitamin A 15% Vitamin C 24%
Calcium 22% Iron 35%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Trans-fat Free, High Fiber
 

Email this recipe