From Farm to Table: Making A Farmer’s Market Meal
There’s something almost magical about a Farmers Market…the atmosphere, the anticipation of seeing which delicious and nutritious foods are available, and the promise of whipping up an amazing farm-fresh meal when you get home. Seasonal fruits and veggies as well as specialty foods such as breads, cheese and pasta are often available at area markets. You can create simple meals rich in flavor like the one-pot veggie pasta recipe below.
Anna Jaques proudly supports The Newburyport Farmers’ Market year-round. Visit www.thenewburyportfarmersmarket.org for upcoming dates and locations.
One Pot Veggie Pasta
Makes 6 servings.
Per serving: 230 calories, 7.5 g total fat, 31g carbohydrate, 9 g protein
4 cups low-sodium chicken stock
8 oz. fettuccini or spaghetti, uncooked
1 small onion, halved and sliced thin
1 lb. broccoli crowns, cut into large florets (about 2 cups)
1.5 lbs. asparagus, ends broken off and cut into 2” pieces
4-8 oz. sliced cremini mushrooms (about 1-2 cups)
4 cups fresh baby spinach
5 large cloves garlic, minced
1/4 tsp. crushed red pepper flakes (less for milder heat; more to increase heat)
1 tsp kosher salt
1/2 tsp. freshly ground black pepper
2 Tbsp. extra virgin olive oil
1 small handful fresh parsley, chopped (about 1/2 cup chopped)
1/4 cup heavy whipping cream
2 Tbsp. grated Parmesan cheese
2 tsp. freshly grated lemon zest
- Add the broth, pasta, onion, broccoli, asparagus, mushrooms, garlic, red pepper flakes, salt and pepper to a large pot set over high heat.
- Drizzle the olive oil over the top.
- As soon as it comes to a boil, set the timer for 7 minutes and start tossing constantly with long-handled tongs.
- Continue boiling and tossing.
- As soon as the 7 minutes is up, add the parsley, heavy whipping cream, Parmesan, and lemon zest and continue cooking, tossing constantly, for 1-2 more minutes, until the pasta and veggies appear tender.
- Remove from heat.
- Allow pasta to sit for a couple of minutes to cool; the sauce will continue to thicken during that time.
- Garnish with additional Parmesan cheese and a fresh parsley sprig.
**Recipe adapted by the Anna Jaques Hospital Nutrition Department from www.ohmyveggies.com 2011-2014.
TRUE or FALSE?
Pasta can never be part of a balanced, healthy meal plan?
FALSE. While it is true that large portions of pasta should be avoided, small portions (no more than 1 cup of cooked pasta per meal) can occasionally be included as part of a balanced meal. A great example is the one-pot veggie recipe on this page. With the ideal combination of low-calorie veggies and pasta, you can minimize the total carb and calorie content of the meal while still feeling satisfied. Enjoy!