By Barbara Day, M.S., R.D., C.N.
Here’s a really easy recipe that your kids are sure to love. It’s creamy, cheesy and full of veggies lots of nutrients and dietary fiber.
Nutritional Information Per Serving: 310 calories, 14 grams protein, 10 grams of fat, 43 grams of CHO, 5 grams of dietary fiber, 366 mg sodium.
Preparation Time: 20 minutes Cook Time: 20 minutes
Serves: Six – 1 1/3 cups each
Ingredients
- 8 oz whole wheat penne pasta, uncooked*
- 1 tsp olive oil
- 1 zucchini, sliced
- ½ lb sliced fresh mushrooms
- 2 cloves garlic, minced or ¼ tsp minced garlic
- 1 tbsp flour
- ¼ tsp each: dried basil, oregano leaves and crushed red pepper
- 1 cup fat-free reduced sodium chicken broth
- 4 oz low fat cream cheese, cubed
- 6 oz baby spinach leaves
- ¼ cup grated parmesan cheese
- 1 ½ cup shredded mozzarella cheese, divided
Instructions
Heat over to 375 degrees. Cook pasta according to directions. Meanwhile, heat oil is a large skillet over medium heat. Add zucchini, mushrooms, and garlic. Cook for 3 to 4 minutes while stirring often or until zucchini is crisp-tender. Add flour and seasonings. Cook and stir for 1 minute. Stir in broth and cook while stirring for 2 to 3 minutes or until thickened. Add cream cheese and cook and stir for 2 – 3 minutes or until melted. Drain pasta and then return to pan. Add zucchini miture, spinach, Parmesan cheese and ½ the mozzarella cheese. Mix lightly. Spoon into a 2-qt. casserole which was sprayed with cooking spray. Top with the remaining mozzarella cheese. Bake for 10 minutes or until mozzarella cheese in melted.
Shopping List
- 1 box (16 oz) Whole Wheat Pasta Penne
- olive oil
- 1 zucchini
- fresh mushrooms
- 2 cloves garlic
- dried basil
- oregano leaves
- crushed red pepper
- fat-free reduced sodium chicken broth
- low fat cream cheese
- 6 oz baby spinach leaves
- grated parmesan cheese
- shredded mozzarella cheese
*You can substitute rigatoni pasta rather than use whole wheat pasta.
Image from: http://www.joanneweir.com/recipes/mains/penne-tomatoes-spicy-fennel-sausage-cream.html
Barbara Day, M.S., R.D., C.N, is a registered dietitian who has been teaching healthy lifestyles strategies to consumers for over 35+ years. Barbara has a new health and wellness online magazine as well.