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Spring Pasta Primavera with Turkey

Prep: 20 minutes
Cook: 15 minutes • Serves: 4

8 ounces white or whole grain high-fiber spaghetti
1 bunch asparagus, cut into 1-1/2-inch pieces (about 3 cups)
1/2 cup frozen peas
1 tablespoon olive oil
1-1/4pounds boneless, skinless turkey breast tenderloins, cut into 1-1/2-inch pieces
1/2 teaspoon salt
1/2 teaspoon fresh ground black pepper
1 medium leek, white and light green part only, thinly sliced crosswise (about 1 cup)
2 garlic cloves, minced
2 medium carrots, thinly sliced diagonally (about 2/3 cup)
1/2cup less-sodium chicken or vegetable broth
1/4cup sliced fresh basil leaves
1 tablespoon fresh lemon juice
2 tablespoons grated Parmesan cheese

1.Heat large saucepot of water to boiling over high heat. Add spaghetti and cook as label directs, adding asparagus and peas during last 2 minutes of cooking. Reserve 1/2 cup cooking water, then drain pasta and vegetables; return to saucepot and cover to keep warm.

2.Meanwhile, in large nonstick skillet, heat oil over medium-high heat. Sprinkle turkey with 1/4 teaspoon each salt and pepper. Add turkey and cook 3 to 4 minutes or until lightly browned, stirring occasionally. With tongs, transfer turkey to bowl; cover to keep warm.

3.Reduce heat to medium. Add leek to same skillet and cook 1 minute, stirring occasionally. Stir in garlic and cook 30 seconds. Add carrots and cook 2 minutes, stirring occasionally. Add broth and reserved cooking water; heat to simmering and simmer 2 minutes. Add turkey and simmer 2 minutes longer or until internal temperature of turkey reaches 165°; remove from heat. Stir in half the basil, lemon juice and remaining 1/4 teaspoon each salt and pepper

4.Pour vegetable mixture over pasta mixture and toss until well combined. Serve immediately sprinkled with cheese and remaining basil.


Approximate nutritional values per serving: 

395 Calories, 7g Fat (2g Saturated), 53mg Cholesterol,
513mg Sodium, 50g Carbohydrates, 8g Fiber, 36g Protein

Cooking Clues:
Omit the turkey and use vegetable broth for a vegetarian dish.
Using some of the pasta cooking water helps flavor the sauce without additional fat or salt.

Dietitian’s Dish Tip:
> For a lower carbohydrate option, mix up your traditional pasta routine by substituting your spaghetti for noodles made from different vegetables, such as zucchini, squash or carrots