The white sauce in this recipe takes a few minutes but adds a rich, creamy flavor that may be comfort food at its finest. For added protein, cube 1 cooked chicken breast and stir into the mix with the veggies.
Tip: There's no need to cook the frozen peas; the heat of the pasta cooking water will do the job. If you don't want to take the time to cook carrots separately, add them to the pasta in the last few minutes of cooking.
Ingredients
- ½ lb whole-wheat or soy small-shaped pasta, such as elbow macaroni or shells
- 2 Tbsp butter
- 1½ Tbsp whole-wheat flour
- 1 cup milk
- 1 cup shredded cheddar cheese
- 1 cup shredded part-skim mozzarella cheese
- 1 cup frozen peas, thawed
- ½ cup cooked carrot slices
- 2 Tbsp grated Parmesan cheese
- 1 Tbsp wheat germ
Instructions
- Preheat oven to 350F.
- Bring a large pot of water to boil over high heat Add pasta and cook according to package directions.
- Meanwhile, melt butter in small nonstick saucepan over medium heat. Add flour and cook until a paste forms, about 1 minute, stirring constantly. Slowly add the milk, stirring briskly. Bring the mixture to a simmer, stirring constantly, and cook until white sauce thickens slightly. In large bowl, combine white sauce with shredded cheddar and mozzarella.
- Place peas in a large colander in the sink. Drain pasta into colander. (The heat of the water will cook the peas.) Add pasta, peas, and cooked carrots to cheese sauce; gently stir to coat. Pour pasta mixture into a 9-inch round casserole.
- In small bowl, combine Parmesan and wheat germ. Sprinkle over pasta.
- Bake casserole about 10 minutes, until hot and bubbly.
Makes 4 servings.
Nutritional Information
- 1 serving = 340 calories
- Protein: 1½ servings
- Calcium: 2½ servings
- Green/yellow vegetables: ½ serving
- Other vegetables: ½ serving
- Whole grains: 2 servings
- Fat: ½ serving
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