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Herbed Rotini and Vegetables


Peas are a real nutritional powerhouse. They are good sources of protein, niacin, iron and phosphorus. They also provide some calcium, thiamin and vitamin C.

Yield

Makes 4 servings

Ingredients

1 cup fat-free reduced-sodium chicken broth
3/4 cup (2 ounces) rotini, uncooked
1/4 cup chopped red or green bell pepper
2 cups sliced fresh mushrooms
1 cup frozen peas
1/4 cup chopped fresh parsley
2 teaspoons chopped fresh tarragon or 1/2 teaspoon dried tarragon leaves, crushed
1 teaspoon grated lemon peel
1/8 teaspoon black pepper

Preparation

  1. Bring broth to a boil over high heat in medium saucepan. Add rotini and bell pepper; return to a boil. Reduce heat to medium-low. Cover; simmer 8 to 10 minutes or until pasta is tender.
  2. Stir in mushrooms, peas, parsley, tarragon, lemon peel and black pepper. Return to a boil; reduce heat. Cover; simmer 2 to 3 minutes more or until heated through.

Nutritional Information

Fiber 3 g
Carbohydrate 18 g
Saturated Fat <1 g
Total Fat 1 g
Calories from Fat 6 %
Calories 98
Protein 5 g
Sodium 47 mg

Dietary Exchange

Vegetable 1
Starch 1

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