Main ingredients: 1 large tomato, diced
1 cup broccoli flowerets, 1/2 cup mushrooms, sliced
steamed for 5 minutes 1/2 cup carrots, shredded
1 cup asparagus pieces, 1- 1/4 cup parsley, finely minced
inch, steamed for 5 1/2 tsp black pepper, freshly
minutes ground
1 cup sugar snap peas, or 12 ozs spaghetti or linguine,
1 cup snow peas, blanched high-protein
for 1 minute Sauce:
1 small zucchini, or yellow 2 tsps butter, or
squash (see text for 2 tsps margarine
instructions) 1 tbls flour
1 cup corn kernels, canned 1 cup milk, skim
or 1/2 cup chicken stock
1 cup corn, frozen, blanched 1/2 cup Parmesan, grated
1 tbls garlic, finely minced 1/4 cup basil, frsh,minced, or
1 tbls olive oil 1 tsp basil, dried
Steam or blanch the various vegetables as indicated (for the zucchini or
squash, they should be unpeeled, sliced in half lengthwise, cut into 1" chunks
and blanched for 1 minute).
Combine and keep warm.
Use a skillet to saute the garlic in the oil for 1 minute, but do not brown.
Add the tomatoes, mushrooms, carrot, parsley and pepper.
Cook for 4 minutes.
Add to the reserved vegetables.
Toss gently to combine.
To prepare the sauce, use a small, heavy saucepan to melt the butter or
margarine.
Add the flour, whisking the roux over medium-low heat for 1 minute.
Gradually add the milk and stock, stirring constantly, until the sauce
thickens slightly.
Stir in the Parmesan and basil.
Heat over medium low heat, stirring, until the cheese is melted.
Pour over the vegetable mixture.
Toss gently to coat.
Cook the spaghetti or linguine al dente.
Drain and keep warm.
Place the cooked pasta in a large heated serving bowl or platter.
Spread the vegetable-and-sauce mixture over the pasta.
Toss gently once or twice.
Serve.
