Veggie Pasta Alfredo
- 6 Servings
- 420 Calories per Serving
A simple, light alfredo sauce and your favorite vegetables and pasta make an easy, adaptable, weeknight dish the whole family will love.
Ingredient List
- 12 oz uncooked tricolor fusilli or rainbow rotini pasta
- 1 pound assorted fresh or frozen vegetables, cut into bite-sized pieces
- 1/4 cup butter
- 2 tablespoons all-purpose flour
- 2/3 cup milk
- 1/2 cup chicken broth
- 3/4 cup to 1 cup Mountain High® original plain yoghurt
- 1/2 cup freshly grated Parmesan cheese
- 1/4 teaspoon freshly cracked black pepper
- 1/8 teaspoon salt
Preparation
- Prepare the pasta according to package directions. While pasta is cooking, steam the vegetables in microwave or in a stovetop steamer until crisp tender. Drain and set aside to keep warm.
- Meanwhile, in a 2-quart saucepan over low heat, melt butter. Add flour and whisk to dissolve. Cook over medium heat, stirring constantly, until mixture is smooth and bubbly; remove from heat.
- Slowly pour in milk and chicken broth. Heat to boiling, stirring constantly; boil and stir 1 minute. Reduce heat to low. Add 3/4 cup yoghurt and whisk until smooth. Cook, stirring frequently, until hot. (Add up to 1/4 cup more yoghurt if a thicker sauce is desired.)
- Drain pasta and return to pan. Add vegetables and sauce; toss to coat pasta evenly. Over medium low heat, add Parmesan, pepper and salt; tossing to distribute evenly. Serve immediately with additional Parmesan, if desired.
Nutrition Information
Servings: 6
Serving size: 1 Serving
Amount per serving (Calories ): 420
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 13g | 20% |
| Saturated Fat | 8g | 38% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 35mg | 11% |
| Sodium | 370mg | 15% |
| Total Carbohydrate | 58g | 19% |
| Dietary Fiber | 5g | 20% |
| Soluble Fiber | 1g | % Value not available |
| Sugars | 5g | % Value not available |
| Protein | 17g | % Value not available |
| Vitamin D | Value not available | 6% |
| Vitamin E | Value not available | 4% |
| Calcium | Value not available | 20% |
| Iron | Value not available | 15% |
| Potassium | 310mg | 9% |
| Thiamin | Value not available | 35% |
| Riboflavin | Value not available | 20% |
| Niacin | Value not available | 15% |
| Vitamin B6 | Value not available | 10% |
| Vitamin B12 | Value not available | 4% |
| Pantothenic Acid | Value not available | 4% |
| Phosphorus | Value not available | 20% |
| Magnesium | Value not available | 10% |
| Zinc | Value not available | 10% |
| Manganese | Value not available | 35% |
| Selenium | Value not available | 70% |
| Copper | Value not available | 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. | ||
Exchanges
- Starch 3&½,
- Fruit 0,
- Other Carbohydrate 0,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable ½,
- Very Lean Meat 0,
- Lean Meat ½,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat 2,
- Fruits 0c,
- Vegetables ½c,
- Grains 2oz-eq,
- Meat & Beans 0oz-eq,
- Dairy ½c,
- Fats & Oils 2tsp
Carbohydrate Choice
- Choices per serving4
