2 Italian-inspired pasta dishes

These two pasta recipes are easy on the tastebuds and the wallet. Try them tonight.

This is a pasta dish that gives you omega-3 fatty acids from the salmon, vitamin C from the lemon juice and zest, calcium and vitamin C from the sugar snap peas, and vitamin C and folate from the scallions.

Preparation time: 20 minutes

Cooking time: 15 minutes

Serves 4

• 375 g (12 oz) penne or ziti pasta
• 500 g (1 lb) sugar snap peas, strings removed
• 75 ml (1⁄3 c) snipped fresh dill
• 3 scallions, thinly sliced
• 175 ml (3⁄4 c) chicken broth
• 45 ml (3 tbsp) reduced-fat sour cream
• 15 ml (1 tbsp) unsalted butter
• 5 ml (1 tsp) grated lemon zest
• 30 ml (2 tbsp) lemon juice
• 2 ml (1⁄2 tsp) salt
• 125 g (4 oz) smoked salmon, slivered1. In large pot of boiling water, cook pasta according to package directions until firm-tender. Add sugar snaps to water during final minute of cooking; drain.
  2. Meanwhile, in large bowl, combine dill, scallions, broth, sour cream, butter, lemon zest, lemon juice and salt. Add hot pasta and sugar snaps, tossing well. Add smoked salmon and toss again.

  Calories: 450, fat: 7 g, saturated fat: 4 g, sodium: 850 mg, carbohydrate: 75 g, protein: 21 g.

This wholesome risotto is packed with fresh vegetables, which offer vitamins B6, C, E and folate from the asparagus, vitamin C and folate from the beans, vitamin C and calcium from the peas, vitamin C and folate from the leek, not to mention even more calcium from the cheese.

Preparation time: 20 minutes plus 5 minutes standing

Cooking time: 40-45 minutes 

Serves 4

• 1 L (4 c) vegetable broth
• 1 ml (1⁄4 tsp) crumbled saffron threads
• 30 ml (2 tbsp) olive oil
• 3 carrots, chopped
• 2 garlic cloves, crushed
• 125 ml (1⁄2 c) chopped well-washed leek
• 250 g (1⁄2 lb) Arborio rice
• 125 g (1⁄4 lb) asparagus spears (about 8), cut into 2.5 cm (1 in) lengths
• 125 g (1⁄4 lb) green beans, cut into 2.5 cm (1 in) lengths
• 175 ml (3⁄4 c) green peas, defrosted if frozen
• 50 ml (1⁄4 c) chopped fresh herbs, such as chives, dill, flat-leaved parsley and tarragon
• 125 ml (1⁄2 c) grated Parmesan cheese1. In pot, warm broth, then add saffron and let stand off heat for 10 minutes.
  2. Meanwhile, in large skillet, heat oil over medium-low heat, add carrots, garlic and leek and cook, stirring, until softened, about 10 minutes. Add rice to vegetables and stir one minute or until grains are glossy.
  3. Return broth to heat and simmer. Add one ladleful of broth to rice, stirring continuously until absorbed. Continue adding broth, a ladleful at a time, and stirring for 15 minutes.
  4. Add asparagus, beans and peas to rice and continue stirring and adding stock until rice and vegetables are tender. (This should take 15–20 minutes). Remove pot from heat, stir in herbs and Parmesan, and let rest, covered, five minutes. Season with salt and pepper to taste.

  Calories: 390, fat: 13 g, saturated fat: 4 g, sodium: 240 mg, carbohydrate: 58 g, protein: 15 g.

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