pasta

Minestrone Soup

Posted on by

Ingredients

  • 1 1/2 10-ounce packages frozen vegetables, any type (or 1-2 cans of vegetables, 15 ounces each, low sodium rinsed and drained, such as green beans and carrots)
  • 2 cans crushed tomatoes, low-sodium (14.5 ounces each)
  • 2 cans broth, any flavor, low-sodium (14 ounces each)
  • 1 can beans, any type (15.5 ounces), rinsed and drained
  • 1 cup pasta, dry, any type
  • 1 tsp. no-sodium Italian seasoning
  • 1 tsp. or less salt

Directions

  1. In a large pot, combine frozen or canned vegetables, tomatoes, broth, and beans.
  2. Bring the soup to a boil and add the pasta, Italian seasoning, and salt. Then reduce to low heat.
  3. Let simmer for 6-8 minutes or until the pasta and vegetables are tender.
healthy family CT logo
UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

One Skillet Meal

Posted on by
pasta soup in a bowl

Makes 4-6 servings

Try different shaped pasta to add variety, like shells, elbows, or fusilli!

Ingredients

  • 1 T. olive oil 1-2 garlic cloves, minced
  • 1 package mustard greens, collard greens, spinach, or broccoli (10 ounces, frozen or 2-3 cups fresh)
  • 1 can stewed or diced tomatoes (28 oz.)
  • 1 cup brown rice or whole-wheat pasta, cooked
  • 1 can white beans (15 oz., rinsed and drained)
  • salt and pepper (to taste)
  • oregano, basil, or red pepper flakes (other spices to taste)

Directions

  1. Heat oil in a non-stick skillet on medium-high heat.  Sauté the garlic.
  2. Add the canned tomatoes and greens.
  3. Cook greens about 10 minutes or until they are as soft as you like them. Stir gently.
  4. Add the rice, canned beans, and seasonings. Cook until heated through.
healthy family CT logo
UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Fall Pasta Salad

Posted on by
Fall Pasta Salad

Makes 6 servings.

35 minutes cook time.

Ingredients

  • 1 pound of penne or rotini pasta
  • olive or canola oil
  • 10 ounces frozen or fresh butternut squash, cubed
  • 1 pound Brussels sprouts, cut in half
  • salt and pepper
  • 1 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 6 oz. spinach
  • 6 oz. Parmesan cheese (optional)

For the sauce

  • 1 tsp. oil
  • 1/2 white onion, diced
  • 1 tsp. garlic powder
  • 2 tbsp. butter
  • 1/4 cup low-fat milk
  • juice of 1/2 a lemon

Directions

  1. Cook pasta in boiling water according to directions. Drain pasta, and set aside. Set large pot aside.
  2. Preheat oven to 425° F.
  3. Grab two sheet pans. Spread the Brussels sprout halves in a single layer on one, and butternut squash cubes on the other.
  4. Drizzle with oil, salt, pepper, cinnamon and nutmeg. Bake in oven for 15-20 minutes, or until light golden brown and tender.
  5. Use a small pot to make the sauce. Start by adding 1 tsp. oil and the diced onion. Cook on medium heat until golden.
  6. Add butter. Once melted, add milk and heat for one minute. Add lemon juice and garlic powder. Turn heat down to low and let simmer.
  7. In the large pot you boiled the pasta in, add sauce, pasta, cooked vegetables, and spinach. Gently combine, and let cook for 3 minutes on low-medium heat.
  8. Top with Parmesan cheese. Serve warm, or at room temperature.
healthy family CT logo
UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Quick Penne Pasta with Veggies

Posted on by
Penne pasta with veggies in a bowl

Makes 8 servings.

Ingredients

  • 8 ounces uncooked penne
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 16-ounce package frozen broccoli florets, thawed 1
  • 16-ounce can garbanzo beans, drained and rinsed
  • 1 medium-size red bell pepper, thinly sliced; slices halved
  • ½ teaspoon salt
  • ¼ cup Parmesan cheese
  • Black pepper to taste

Directions

  1. Wash hands with soap and warm water.
  2. Cook the pasta in boiling salted water according to the package directions.
  3. Heat the oil in a large skillet over low heat.
  4. Add the garlic and sauté 5 minutes.
  5. Add the broccoli, beans, pepper, 3 tablespoons water, and salt.
  6. Cover and adjust heat to medium. Steam, stirring occasionally, 5 to 7 minutes, or until the broccoli is hot.
  7. Toss the pasta with the vegetables. Top with the Parmesan cheese and pepper.
healthy family CT logo
UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Spaghetti Squash Burrito Bowls

Posted on by
Spaghetti Squash Burrito Bowls

Makes 4 servings.

Ingredients

  • 2 medium spaghetti squash
  • 2 Tbsp. olive/canola oil
  • 1 can (15 oz.) black beans, drained and rinsed
  • 2 cups frozen corn, thawed and drained
  • 3 cups frozen peppers/onions mix, thawed and drained
  • ½ cup salsa, low sodium
  • 1 tsp. cumin
  • ½ cup shredded cheese

Directions

  1. Wash hands with soap and warm water.
  2. Preheat oven to 375°F. P
  3. oke holes in skin and microwave squash for 5 min.
  4. Cut off spaghetti squash stems and cut in half lengthwise.
  5. Scoop out seeds and loose strands of flesh with a spoon.
  6. Brush the insides with oil and place cut sides down on baking sheet lined with foil.
  7. Bake for 45 min. or until flesh is easy to pierce with a fork.
  8. Use a fork to scrape the inner fleshy part of each squash half, creating your "noodles."
  9. Spoon ¼ of the beans, corn, peppers/onions, and salsa into each squash half.
  10. Sprinkle cumin on each and toss to combine.
  11. Top each half with shredded cheese and bake 10 min.
healthy family CT logo
UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

One Pot Mac and Cheese

Posted on by
One Pot Mac and Cheese in a bowl

Makes 1 serving.

A great way to add veggies into your child's meal!

Ingredients

  • 1/2 cup whole-wheat elbow macaroni
  • 1 cup water
  • 1/4 cup low-fat milk
  • 1/2 cup shredded cheddar cheese
  • 1/4 cup frozen peas

Directions

  1. Wash hands with soap and warm water.
  2. In a medium pot over high heat, bring the water to a boil.
  3. Add the pasta to the pot, reduce heat to medium-low, and boil for 8-10 minutes.
  4. Drain the water.
  5. Add the milk, cheese and peas to the pasta in the pot. Stir over medium-low heat until heated through and cheese is melted.
    healthy family CT logo
    UConn Extension logo

    This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
    This institution is an equal opportunity provider.