Cooking Matters: Vegetable Ribbon Pasta with Creamy Avocado Sauce

Published 06/20 2014 04:29AM

Updated 07/03 2014 04:31AM

A nutrient packed pasta dish-no noodles needed!

1 medium zucchini
1 medium yellow squash
2 medium carrots

Avocado Sauce
2 small garlic cloves, minced
1 Tablespoon lemon juice
1 Tablespoon extra-virgin olive oil
1 pitted avocado
¼ cup nonfat plain yogurt
10 large basil leaves
1 teaspoon crushed red pepper
3 Tablespoons Parmesan cheese
¼ teaspoon salt
½ cup toasted walnuts
1 cup cherry tomatoes
1.    Using a vegetable peeler, shave off long curls from each vegetable to create "ribbons". Place ribbons in a colander, sprinkle with salt, and let drain over the sink for about 20 minutes to remove moisture. Rinse off salt, pat ribbons dry using paper towels, and transfer to a large bowl. 
2.    To make the sauce, place garlic cloves, lemon juice, and olive oil in a food processor. Process until smooth. Add in avocado, yogurt, basil, red pepper, Parmesan, and salt. Process until smooth and creamy.
3.    Cook walnuts and tomatoes in a medium skillet over medium heat for about 3-5 minutes.  Add avocado sauce to the pan, continuously stirring to prevent sauce from sticking.
4.    When the sauce is heated thoroughly, add to vegetables and toss to coat evenly. 
5.    Serve as is or add lean protein such as grilled chicken, shrimp or fish.  Serve immediately.

Serves 5

Nutrition Information
Per 1 cup serving pasta plus sauce
Calories:  198
Total Fat: 15 g
    Saturated Fat:  2 g
Sodium:  200 mg
Total Carbohydrate:  12 g
    Dietary Fiber:  5 g
Protein:  6 g

Nutrition Information
Per 1 cup pasta plus sauce with 3 ounces of grilled chicken
Calories:  326
Total Fat: 18 g
    Saturated Fat:  3 g
Sodium:  244 mg
Total Carbohydrate:  12 g
    Dietary Fiber:  5 g
Protein:  32 g

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