An easy, fresh, one-pot dish. Hearty whole-wheat pasta cooked directly in a white sauce. Simple, veggie-filled, and sure to become a new family favourite. This recipe is taken from the 2008 Milk Calendar.
- 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.
Nutritional informationPer serving
Top 5 Nutrients
|Calcium:||44 % / 486 mg|