This recipe is taken from the 2008 Milk Calendar. The goodness of whole wheat pasta is made even better when it is cooked right in the sauce. This simple dish is sure to become a new family favourite.
- Prep: 10 min
- Cooking: 15 min - 20 min
- 3 tbsp (45 mL) all-purpose flour
- 1 tsp (5 mL) salt
- 1 tsp (5 mL) dried Italian seasoning
- 1/4 tsp (1 mL) pepper
- 3 cups (750 mL) Milk
- 2 cups (500 mL) water
- 12 1/2 oz (375 g) whole wheat rotini or other short pasta
- 2 cups (500 mL) small broccoli florets
- 1 can (19 oz/540 mL) Italian-style stewed tomatoes drained
- 1/2 cup (125 mL) freshly grated Canadian Parmesan cheese
- 1/4 cup (60 mL) chopped fresh basil
In a large pot, whisk flour, salt, Italian seasoning and pepper into milk and water; heat over medium-high heat just until steaming, stirring twice. Stir in rotini; cover, reduce heat to medium-low and simmer, stirring often, for 10 min.
Stir in broccoli; cover and simmer for about 2 min longer or until rotini is almost tender.
Uncover and cook, stirring gently, for about 3 min or until pasta is tender but firm, broccoli is tender-crisp and sauce is thickened. Stir in tomatoes and Parmesan; cook, breaking up tomatoes with a spoon, until heated through. Serve sprinkled with basil.
Cooking Tip: To use regular white pasta in place of the whole wheat, decrease total cooking time to about 9 min.
Healthy Eating Tip: Celebrate Nutrition Month by enjoying this nutritional powerhouse with your family. Research suggests that eating meals with family results in healthier eating patterns; make a plan to include more sit-down family meals with recipes like this one.
Top 5 Nutrients
|Calcium:||44 % / 486 mg|