Buttons and bows pasta

If you want a hearty dose of fiber, protein and potassium in one fell swoop, this recipe from the National Heart, Lung, and Blood Institute will do the trick.

The “buttons and bows pasta” recipe contains whole wheat pasta, peas and carrots for fiber and protein. One serving has nine grams of fiber, or roughly one-fourth the daily recommended amount for men and one-third of the daily recommended amount for women. Fiber improves digestive health and reduces the risk of diabetes and heart disease.

Vegetables are also a good source of potassium, which the body needs to regulate the heart’s activity and build proteins and muscle and. Olive oil and garlic, which are thrown into the mix, are also beneficial for cardiovascular health.

The recipe takes only five minutes of preparation time and 20 minutes of cook time. Not only is it simple to make, it is tasty and healthy.

Ingredients

• 2 cups dry whole-wheat bowtie pasta (farfalle) (8 ounces)
• 1 tablespoon olive oil
• 1 teaspoon garlic, minced (about 1 clove)
• 1 bag (16 ounces) frozen peas and carrots
• 2 cups low-sodium chicken broth
• 2 tablespoons cornstarch
• 1 tablespoon fresh parsley, rinsed, dried, and chopped (or 1 teaspoon dried)
• 1 medium lemon, rinsed, for 1 teaspoon zest (use a grater to take a thin layer of skin off the lemon)
• ¼ teaspoon ground black

Instructions

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.

Makes four servings

Per serving (2 cups):

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

Recipe Source: Deliciously Healthy Family Meals, a program of the National Heart, Lung, and Blood Institute (www.nhlbi.nih.gov/health/educational/wecan).