Pasta with Creamy Tomato and Vegetable Sauce

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The amount of vegetables in this chunky sauce makes it great for eating solo, as a side dish or on top of couscous, barley or rice. It can also be used on top of chicken, shrimp or swordfish.

370
Calories
3.5g
Fat
14g
Protein
6
Servings

Ingredients

1 T unsalted butter
1/4 c white wine or water
2 carrots (diced)
4 scallions (finely chopped)
2 T fresh parsley (chopped)
1 T dried basil
2 clv garlic (chopped)
2 zucchini (diced)
1 red bell pepper (diced)
28 oz diced tomatoes (including liquid)
1 1/2 c water or vegetable stock
1/2 c Stonyfield Organic Plain Greek Nonfat Yogurt
1 T tomato paste
1 lb medium-size shaped pasta (such as shells or rotini)
Parmesan cheese (shaved or grated for garnish)
Nutrition Information: 
Serving Size: 
419
Calories: 
370
Calories from Fat: 
30
Total Fat: 
3.5g
Total Fat Percent: 
5%
Saturated Fat: 
1g
Saturated Fat Percent: 
5%
Cholesterol: 
5mg
Cholesterol Percent: 
2%
Sodium: 
270mg
Sodium Percent: 
11%
Total Carbohydrate: 
72g
Total Carbohydrate Percent: 
24%
Dietary Fiber: 
6g
Dietary Fiber Percent: 
24%
Sugars: 
11g
Protein: 
14g
Protein Percent: 
28%
Vitamin A: 
100%
Vitamin C: 
90%
Calcium: 
10%
Iron: 
20%

Preparation:

Step 1

Place a large skillet over a medium high heat and add the butter, wine or water and carrots and cook, partially covered, until the carrots begin to soften and the wine has cooked off, about 10 minutes. Add the scallions, parsley, basil, garlic, zucchini and red pepper and cook for 5 minutes.

Step 2

Add the tomatoes and 1 cup water and cook until all the vegetables are soft, about 20 minutes.

Step 3

Put the remaining 1/2 cup water, yogurt and tomato paste in a small bowl or cup and mix well. Slowly add the yogurt mixture to the pan, stirring all the while and cook until just heated through, about 2 minutes.

Step 4

Bring a large pot of water to a boil and cook the pasta until al dente.

Step 5

Serve pasta in shallow bowls with sauce on top, garnished with Parmesan cheese.

Ingredients

1 T unsalted butter
1/4 c white wine or water
2 carrots (diced)
4 scallions (finely chopped)
2 T fresh parsley (chopped)
1 T dried basil
2 clv garlic (chopped)
2 zucchini (diced)
1 red bell pepper (diced)
28 oz diced tomatoes (including liquid)
1 1/2 c water or vegetable stock
1/2 c Stonyfield Organic Plain Greek Nonfat Yogurt
1 T tomato paste
1 lb medium-size shaped pasta (such as shells or rotini)
Parmesan cheese (shaved or grated for garnish)
Nutrition Information: 
Serving Size: 
419
Calories: 
370
Calories from Fat: 
30
Total Fat: 
3.5g
Total Fat Percent: 
5%
Saturated Fat: 
1g
Saturated Fat Percent: 
5%
Cholesterol: 
5mg
Cholesterol Percent: 
2%
Sodium: 
270mg
Sodium Percent: 
11%
Total Carbohydrate: 
72g
Total Carbohydrate Percent: 
24%
Dietary Fiber: 
6g
Dietary Fiber Percent: 
24%
Sugars: 
11g
Protein: 
14g
Protein Percent: 
28%
Vitamin A: 
100%
Vitamin C: 
90%
Calcium: 
10%
Iron: 
20%

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