Low-Fat Pasta Primavera
A light, flavorful pasta primavera with fresh vegetables, basil, and a creamy sour cream sauce, perfect for a healthy, satisfying meal suitable for vegetarians.
Ingredients
Instructions
- Cook linguine until tender.
- Spray a large skillet with vegetable spray.
- Add sliced mushrooms and 2 tablespoons of chicken broth.
- Cover and cook until mushrooms are tender.
- Transfer mushrooms to a bowl.
- Spray the skillet again with vegetable spray.
- Add stir-fry vegetables and 2 tablespoons chicken broth.
- Cover and cook until vegetables are tender.
- Add salt and pepper to taste and transfer vegetables to the mushroom bowl.
- Add chopped onion to the skillet and stir-fry until they start to brown.
- Add white wine to the skillet and scrape any browned bits from the bottom.
- Bring to a boil and cook until wine is reduced by half.
- Add remaining 1/4 cup chicken broth and remove from heat.
- Whisk in fat-free sour cream.
- Stir in chopped basil and Parmesan cheese.
- Drain the cooked linguine and return it to the pot over low heat, shaking to evaporate excess moisture.
- Remove from heat and add the sauce and vegetables to the pasta.
- Toss to coat evenly.
- Season with salt and pepper before serving.
Tips & Substitutions
To enhance flavor, consider adding garlic or crushed red pepper for a kick. If you don't have fresh stir-fry vegetables, frozen ones work fine. You can substitute white wine with additional chicken broth for a non-alcoholic version. For a creamier sauce, blend in a bit of low-fat cream cheese. This dish also pairs well with Italian recipes featuring chicken.
Serving Suggestions
Serve Low-Fat Pasta Primavera with a side salad dressed lightly in vinaigrette for a refreshing contrast. A sprinkle of extra Parmesan can elevate the dish. This pasta pairs beautifully with Oven Fried Chicken Nuggets Italiano for a heartier meal or can be enjoyed alongside crusty bread. Don't forget to garnish with additional fresh basil for a vibrant finish.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, add a splash of chicken broth or water to prevent drying out, and warm in a skillet over low heat until heated through, stirring occasionally. You can also microwave it in short intervals, stirring in between.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Pasta Primavera contains roughly 368 calories, with 16g protein, 54g carbohydrates, and 13g fat. It is an excellent source of iron (158% of the Daily Value), calcium (65% of the Daily Value), and dietary fiber (47% of the Daily Value). Note that it is relatively high in sodium, at 1665mg per serving (72% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this recipe vegan?
Yes, you can make this recipe vegan by using a plant-based pasta, vegetable broth instead of chicken broth, and substituting the fat-free sour cream with a vegan sour cream or cashew cream. You can also omit the Parmesan cheese or use a vegan cheese alternative.
How can I make this dish gluten-free?
To make Low-Fat Pasta Primavera gluten-free, simply substitute the linguine with gluten-free pasta. Many brands offer gluten-free options that cook similarly to traditional pasta. Be sure to check the other ingredients for gluten content, especially the chicken broth.
What other vegetables can I add to this dish?
You can customize the vegetable mix based on your preference or seasonal availability. Zucchini, bell peppers, and asparagus are excellent additions. For added nutrition, consider incorporating spinach or kale. Just ensure that whatever vegetables you choose are cooked until tender for the best texture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).