After being a student for the last four years, pasta has been a huge staple in my life, and I know I’m not alone here. If you don’t believe me, I know that there were nights in the last two years where every single one of my roommates cooked pasta. While pasta might get a bad rap because of it’s carb content and starch, whole wheat pasta will give you more fibre than white pasta, and contains protein, iron, and magnesium. Since a Food Guide serving of cooked pasta is only half a cup, it’s really easy to go overboard. With this recipe, we’ll be bulking up regular whole wheat pasta with carrots and broccoli so that you get a nice big serving of vegetables in with your comfort food. For the canned crushed tomatoes, choose a can that is just tomatoes with nothing else added. For the alfredo sauce, try to look for low-sodium version without too much fat.
This recipe makes 4 servings
- 2 cups dry whole wheat rotini pasta
- 2.5 cups of broccoli (florets and stems) roughly chopped into bite-sized pieces
- 1 large carrot, peeled
- 1 clove garlic, minced
- 1 cup canned crushed tomaroes
- 1 cup alfredo sauce
- 1 tsp dried onion
- 1/2 tsp paprika
- 1 1/2 tsp dried basil
- dash each of salt and pepper
- Bring a large pot of lightly salted water to a boil. Add the pasta. Cook for 8 minutes, stirring occasionally.
- Add chopped broccoli to the pot. Cook for another 2-4 minutes, or until broccoli is slightly tender and pasta is cooked al dente. Drain pasta and broccoli.
- Heat a large skillet on medium heat. Add minced garlic to the pan and cook until fragrant.
- Use a vegetable peeler to create long, thin strips of carrot. Add these to the skillet. Cook for 2 minutes, or until the carrots start to get soft.
- Add the crushed tomatoes, alfredo sauce, dried onion, paprika, and basil.
- Once the sauce and carrots are heated through, add the pasta and broccoli to the skillet. Stir to combine so everything is evenly coated in sauce.
- Add salt and pepper to taste.