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June-July
Recipe
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Tortellini
with Garlic Sauce and Vegetables
|
| 1
pkg |
fresh tortellini with cheese filling |
1 |
| 2
½ cups |
fresh vegetables cut up
(ie. broccoli florets, cauliflower,
mushrooms carrots, green onions, etc.)
|
625 mL |
| |
SAUCE |
|
| 1
Tbsp. |
margarine
|
15
ml |
| 1
clove |
garlic,
crushed |
1 |
| 1
Tbsp |
flour |
15
mL |
| 1
pkg. |
low
sodium chicken bouillon granules |
15
mL |
| 1
Tbsp. |
Cooking
sherry |
15
mL |
| 1
cup |
1%
or skim milk |
250
mL |
| 3
Tbsp. |
light Parmesan cheese, 16% B.F. |
45
mL |
| ~
half salt or no salt and pepper to taste
~ |
| 1
can |
crab,
drained (optional) 4.23 oz. / 120 g |
1 |
|
-
Cook tortellini in boiling salted water
for 6-8 minutes until tender. Drain. Keep
warm.
-
Cook vegetables in 2 Tbsp./ 30 mL water
in microwave on high for four minutes
until tender, but crunchy. Drain.
-
For sauce, melt margarine with garlic
in microwave for one minute on high. Add
flour and cook for 30 seconds. Add broth,
sherry, milk, and 2 Tbsp./ 30mL Parmesan
cheese. Cook on high for 3-4 minutes,
stirring every 30 seconds until thickened.
-
At this point you may add drained crab
to the sauce. Cook 1-2 minutes on high
to warm. Add seasonings to taste.
-
Place warmed tortellini in a casserole.
Top with vegetables. Spoon sauce on top.
Sprinkle with last Tbsp. of Parmesan cheese
and serve.
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Yields
5 servings
1 serving = 1 ½ cups / 375 mL
360 calories without crab
385 calories with crab
Total
Fat
5 grams without crab = 13% Fat
5.8 grams with crab = 14% Fat
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