Dinner on a Dime
Buying fruits and vegetables in season can lower the cost and add to the freshness! If you are not going to use them all right away, buy some that still need time to ripen.
As winter winds down and spring swings in, locally grown winter vegetables are now fresh and affordable. In March, broccoli, cabbage, Brussels sprouts and many salad greens are in season.
Broccoli, cabbage and Brussels sprouts are all cruciferous vegetables, one of the healthiest families of vegetables. In addition to fiber and vitamin C, the chemicals in these vegetables have been linked to lower rates of several types of cancer.
Flash Primavera
Quick and tasty, this pasta dish is a great way to incorporate those cruciferous vegetables into your meals. It can also be easily adapted to include any fresh seasonal produce. Try it in the summer with green beans and summer squash, or even frozen mixed vegetables.
1 pound pasta (ziti is nice)
1 Tablespoon cornstarch
¼ cup water
3 cloves garlic, minced
1 - 15 ½ oz can low-sodium chicken broth
1 head broccoli, cut into florets; stem peeled and thinly sliced
6 cups fresh spinach, chopped and steamed
¾ cup fresh grated parmesan cheese
Salt and pepper to taste
1. Prepare pasta according to package directions. Three minutes before the pasta is done, stir in the broccoli. Drain pasta and vegetables and transfer to a large bowl.
2. In a small bowl, dissolve the cornstarch in 1/4 cup of water.
3. Put the garlic in a large saucepan with chicken broth. Simmer over medium heat for 3 minutes. Whisk in the cornstarch.
4. Stir in the spinach and cook until hot, about 5 minutes.
5. Toss the sauce and vegetables with the pasta, season with salt and pepper and sprinkle with Parmesan cheese and serve.
| Nutritional Information | Serves 6 | Serving Size 1 cup | |||
| Protein | 23 g | Carbohydrates | 72 g | Calories | 400 |
| Fat | 6 g | Sat Fat | 2.5 g | Fiber | 8 g |
| Sodium | 352 mg | Cholesterol | 10 mg | Potassium | 730 mg |
| Approximate Costs per recipe $7.50 | Per Serving: $1.25 | ||||
