28. Lite Creamy Veggie Pasta

28 - Lite Creamy Veggie PastaAn attempt to make a healthier pasta with creamy sauce without sacrificing too much flavor

Prep to plate time: 1 hr
Serves: 4


  • 2 cups Pasta (shells)
  • 1 head of Broccoli
  • 2 Carrots
  • 1 Red Bell Pepper
  • 1 1/2 cups Milk (2%)
  • Parmesan Cheese
  • 2 tsp Italian Seasoning
  • 2 tsp Flour (All-purpose)
  • Pepper
  • Olive Oil


  1. PREP: Boil a pot of water and cook pasta as normal. Drain and set off to the side
  2. PREP: Cut the broccoli into florets. Roughly chop the bell pepper. Peel and chop the carrots
  3. Heat 1 Tbsp of olive oil in a skillet over medium-high heat and cook vegetables until just soft, about 8 min. Set vegetables off to the side
  4. Add 1-1/2 Tbsp of olive oil to the skillet along with the flour, italian seasoning and pepper to taste and cook on medium-high heat. Whisk the flour until completely dissolved
  5. Slowly add the milk, whisking into the oil and flour. Be careful for splashing. Once all the milk is added, continue heating and whisking often until the mixture becomes thicker, about 20 min. Do not let bubble up too much
  6. Fold the pasta into the milk and flour mixture, stirring to evenly coat. Continue to heat until desired consistency
  7. Add the vegetables and 1 Tbsp of parmesan cheese and stir to combine
  8. PLATE: Sprinkle additional parmesan cheese on top of individual servings

Note: I tried making this with non-fat milk, but it tasted kind of bland. If you’re feeling like you don’t need to be so healthy, you can substitute butter for the olive oil in step 4

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