One-Pot Rotini Recipe with Parmesan

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
Yields 4 servings
Bowl of parmesan rotini pasta with tomatoes and broccoli

Ingredients

  • 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

Preparation

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.

Tips

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.

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Nutritional information

Per serving
Energy: 494 Calories
Protein: 26 g
Carbohydrate: 83 g
Fat: 9 g
Fibre: 9 g
Sodium: 992 mg

Top 5 Nutrients

(% DV*)
Calcium: 44 % / 486 mg
Magnesium: 50 %
Niacin: 38 %
Phosphorus: 48 %
Zinc: 37 %