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Tuesday, January 31, 2012

Saucy Broccoli & Pasta

Meatless Monday In the York House :)


whole wheat pasta

1 package of frozen broccoli *chopped*

1/2 cup of fat free milk

2 tsp of cornstarch

2 tsp of fresh oregano OR (1/2 tsp of dried)

tiny splash of hot pepper sauce (if you want)

3-4 tbsp of reduced fat cream cheese

1 tbsp of grated Parmesan cheese

1 tbsp chopped fresh parsley

Garlic Powder (optional if not flavor for you)

1) prepare your whole wheat pasta

2) in sauce pan take rinsed frozen broccoli and add milk, cornstarch and stir till thickens a little then add your low fat cream cheese and flavor till taste (don't be afraid to your spice rack- just go easy on salt if any at all) stir in the Parmesan cheese, parsley, oregano

3) Now top over your pasta and stir in!

What I loved more- taking this and putting this on top a slice of toasted whole wheat bread- Lightly butter (with healthy oil spread) and garlic powder. The combo was just divine!

*This made 5 servings for my little family just comfortably*

Cals- 162

fat -3g

carbs- 26 g

protein- 8g


sodium- 133mg

cholesterol- 9mg

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