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Garden Fresh Fettuccine

Makes 4 servings

Here’s a simple recipe that takes advantage of seasonal vegetables in a colorful medley. For even more flavor, use fresh herbs instead of the dried — roughly 3 times the quantity, with the exception of rosemary (in this recipe 1 tsp/5 mL chopped fresh rosemary would be adequate).

Ingredients

4 cups julienned vegetables (peppers, broccoli or cauliflower florets, zucchini, red onion, carrots, celery, sliced mushrooms) 1 L
12 oz fettuccine or penne (3 cups/750 mL) 375 g
  Grated Parmesan cheese  
     
  Sauce  
1 cup vegetable stock or water 250 mL
1/4 cup white wine 50 mL
1  clove garlic, minced 1 
1 tbsp chopped fresh parsley 15 mL
1 tbsp dried basil 15 mL
2 tsp lemon juice 10 mL
1 tsp each crushed dried oregano, thyme and tarragon 5 mL
3/4 tsp crumbled dried rosemary 4 mL

Instructions

Step 1
Sauce: In a large skillet, combine stock, wine, garlic, parsley, basil, lemon juice, oregano, thyme, tarragon and rosemary; bring to a boil.

Step 2
Add firmer vegetables; cover and simmer for 5 minutes. Add softer vegetables; simmer for 5 more minutes.

Step 3
Meanwhile, cook fettuccine according to package directions; drain. Toss with vegetables. Garnish with cheese.

Tips

For variety, try using whole-wheat pasta in this recipe. When cooking pasta, be sure to use a large quantity of boiling water and leave the pot uncovered during cooking. 

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 370
4%
Fat / Lipides 2.3 g
Saturated / saturés 0.5 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 1 mg
20%
Sodium / Sodium 489 mg
24%
Carbohydrates / Glucides 72.7 g
20%
Fiber / Fibres 5.0 g
Sugars / Sucres 5.2 g
Protein Protéines 14.1 g
32%
Vitamin A / Vitamine A
48%
Vitamin C / Vitamine C
6%
Calcium / Calcium
29%
Iron / Fer
The selection and quantity of vegetables in this recipe will contribute significant amounts of vitamins A and C, as well as antioxidants.
To increase fiber, use whole-wheat pasta. 

DIETITIAN’S MESSAGE
The selection and quantity of vegetables in this recipe will contribute significant amounts of vitamins A and C, as well as antioxidants. To increase fiber, use whole-wheat pasta.

Contributors
Eric Fergie, Chef
Jane Thornthwaite, Dietitian
Cook Great Food - Dietitians of Canada. 2001. Published by Robert Rose Inc.

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