Garden Twists Recipe

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"I love to serve this in summer when carrots, onions and peppers are fresh from my garden," says Sarah Bartel of Kewaunee, Wisconsin. "If I prepare the vegetables ahead of time, I can fix supper in minutes! My whole family enjoys this satisfying dish."

This recipe is:

Healthy

Quick

Diabetic Friendly

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Garden Twists Recipe

Prep/Total Time: 20 min.

Yield: 7 Servings

10 10 20

Ingredients

2 medium carrots
2-1/4 cups uncooked spiral pasta
1 medium onion, chopped
1 medium green or sweet red pepper, chopped
2 teaspoons dried basil
1/4 teaspoon garlic powder
1/8 teaspoon crushed red pepper flakes
2 tablespoons butter
1 tablespoon cornstarch
1-1/4 cups cold water
2 teaspoons chicken bouillon granules or 1 vegetable bouillon cube
2 tablespoons lemon juice

Directions

Using a vegetable peeler, slice carrots into curls. Cook pasta according to package directions. Meanwhile, in a large nonstick skillet, saute the carrots, onion, pepper, basil, garlic powder and pepper flakes in butter for 3 minutes or until vegetables are crisp-tender.
Combine the cornstarch, water and bouillon until smooth; add to vegetable mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Drain pasta. Stir pasta and lemon juice into vegetable mixture. Yield: 7 servings.

Nutritional Analysis: One serving (2/3 cup) equals 176 calories, 4 g fat (2 g saturated fat), 9 mg cholesterol, 376 mg sodium, 31 g carbohydrate, 3 g fiber, 5 g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1/2 fat.

Originally published as Garden Twists in Light & Tasty June/July 2003, p51