Pronto Primavera

primavera recipeI don’t know why I haven’t shared this primavera recipe with you all before.  It’s low in calories, packed full of good things, and is very, very delicious.  A serving of this will see you well on the way to your five a day.  If, like me, you’re following the 5:2 diet, this is low enough in calories to make a great fasting day meal – especially if you forego the pasta, and serve this over steamed cabbage. 

The other great thing about this recipe is that it’s also very quick, so makes a perfect supper for those a little pressed for time.  I timed myself cooking it and it came in at under 30 minutes from fridge to table, and that was with a couple of minutes added on due to my forgetting to stop the timer. 

The key to its fast cooking time is this: slice the vegetables thinly to ensure a fast cooking time, and save time by having boiling water to hand in the kettle.  It’s really as simple as that. pin

I served it with rigatoni for my children, tagliatelle for my husband, and, since I was on a (not very strict) fasting day, I had mine over shredded steamed white cabbage.  We all had a generous grating of parmigiana over the top, which melted into the sauce. Get in! 

I hope you enjoy this primavera sauce as much as my family did. 

Pronto Primavera
Serves 4
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Cook Time
30 min
Cook Time
30 min
96 calories
13 g
1 g
4 g
4 g
1 g
302 g
590 g
6 g
0 g
4 g
Nutrition Facts
Serving Size
302g
Servings
4
Amount Per Serving
Calories 96
Calories from Fat 37
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 1mg
0%
Sodium 590mg
25%
Total Carbohydrates 13g
4%
Dietary Fiber 4g
15%
Sugars 6g
Protein 4g
Vitamin A
71%
Vitamin C
137%
Calcium
8%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tbsp olive oil
  2. 3 spring onions (scallions) roughly chopped - greens included.
  3. 1 yellow papper, finely sliced
  4. 1 courgette, finely sliced into rounds, and then the rounds halved.
  5. 1 carrot, ribboned with a speed peeler
  6. 1/2 head broccoli, cut into florets, which have then been halved
  7. 2 tbsp peas (frozen or fresh)
  8. 2 tbsp sweet corn (frozen, fresh or tinned)
  9. 500ml vegetable stock
  10. 3 tbsp half fat creme fraiche
  11. a good squeeze of lemon juice
  12. salt and pepper, to taste
Instructions
  1. First of all, fill the kettle and boil it. You'll need the water for blanching the broccoli, cooking the pasta and making up the vegetable stock. Next, heat the olive oil in a large, high sided frying pan (preferably one with a lid) and whilst the oil is getting hot, chop up the spring onion.
  2. Add it to the pan, and get on with with slicing the pepper. Add this to the pan, then move on to the courgette. Add all these to the pan, stir, and clamp on the lid. Having a lid on the pan is important, as it will trap the steam in, and cook the vegetables.
  3. By this point, the kettle should have boiled. Make up the vegetable stock, and pour enough hot water into a sauce pan so that you can blanch broccoli and boil pasta, allow the water to come back to the boil.
  4. Next, take a speed peeler or mandolin, and slice the carrot into ribbons. Add this to the pan of veggies, along with a little of the stock. You don't want to overcook the vegetables - just give them enough moisture to steam in.
  5. Slice up the broccoli and blanch in your pan of boiling water. This shouldn't take much longer than 2-3 minutes at the most, then remove from the pan with tongs or a slotted spoon and throw it in with the rest of the vegetables along with the peas and sweetcorn.
  6. At this point, add the pasta to the broccoli water, and cook as per packet instructions.
  7. To make the sauce, pour in more of the vegetable stock - you might not need the entire 500mls, just use as much as you like. Then dollop in the creme fraiche and mix well. You should have quite a thin sauce, but this is perfect if you're serving it with pasta, as freshly cooked pasta will absorb some of the sauce. Allow to simmer away until the pasta is cooked. If the vegetables are cooked before the pasta is ready, remove from the heat and clamp on the lid.
  8. To freshen it up, squeeze over some lemon juice, and season with salt and pepper to taste.
beta
calories
96
fat
4g
protein
4g
carbs
13g
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