You Will Need:
12 oz. bow tie pasta (you can use whole wheat pasta or regular)
2 tsp. chopped garlic
1 (10oz.) bag frozen Italian style vegetables (can substitute with fresh veggies)
1 1/3 cups chicken broth (low sodium, low fat versions are fine, too)
3 Tbsp chopped, fresh basil
1/2 cup grated or shredded parmesan cheese (can use low fat)
2 Tbsp olive oil for cooking
Step 1. Cook pasta until al dente. Drain.
Step 2. In a large skillet pan, saute garlic in olive oil for roughly 30 seconds. Add vegetables and broth. Reduce heat and cook for 8 minutes or until vegetables are heated through and crisp/tender (if using fresh veggies, saute until tender).
Step 3. Remove from heat and transfer to a large bowl. Stir in pasta, 2 Tbsp basil (I used less basil because I don't like the basil taste to overpower the dish) and 1/4 cup parmesan cheese. Stir/toss carefully. Sprinkle with 1 Tbsp basil, 1/4 cup parmesan and salt and pepper to taste (I actually didn't add salt or pepper since I used a vegetable based chicken broth) and serve.
For a twist you can also add pieces of chopped up low fat, low sodium ham or grilled chicken.
Serves 4. Roughly 470 calories per serving, 70g carbs, 20g protein, 12g fat, 10mg cholesterol, 700mg sodium, 5g fiber
Recipe adapted from parade.com