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Dietitians Dish – March 15, 2021

Personalize Your Plate

For foods which may be out-of-season, stocking up on frozen items can fill the gaps. Flash freezing locks in their nutrients and quality, while eliminating much of the prep and minimizing food waste at home. With springtime officially on the horizon, are you looking ahead to enjoying the fresh flavors that come with seasonal fruits and vegetables. The convenience of frozen foods helps get a tasty meal on the table quickly.

Frozen Food Month
During National Nutrition Month® gain more skills to create tasty meals:

  • Keep healthful ingredients on hand.
  • Practice proper home food safety. (Learn more at Eatright.org/homefoodsafety)
  • Share meals together as a family whenever possible.
  • Reduce food waste.
  • Try new flavors and foods.
Try this fusion of fresh, frozen and pantry ingredients for a flavorful family dinner that’s on the table in 30 minutes.

Spring Pasta Primavera with Turkey

Spring Pasta Primavera with Turkey

  • 8 oz. spaghetti
  • 1 bunch asparagus, cut into 1-1/2-in. pieces
  • 1/2 cup frozen peas
  • 1 Tbsp. olive oil
  • 1-1/4 lbs. turkey breast cutlets, cut in slices
  • 1/2 tsp. each of salt and ground black pepper
  • 1 medium leek, thinly sliced crosswise (white & light green parts)
  • 2 garlic cloves, minced
  • 2/3 cup carrot slices, thinly sliced
  • 1/2 cup less-sodium chicken or vegetable broth
  • 1/4 cup sliced fresh basil leaves
  • 1 Tbsp. fresh lemon juice
  • 2 Tbsps. grated Parmesan cheese

Directions:

  • Heat large saucepot of water to boiling over high heat. Add spaghetti and cook as label directs, adding asparagus and peas during last 2 minutes of cooking. Reserve 1/2 cup cooking water, then drain pasta and vegetables; return to saucepot and cover to keep warm.
  • Meanwhile, in large nonstick skillet, heat oil over medium-high heat. Sprinkle turkey with 1/4 tsp. each salt and pepper. Add turkey and cook 2-3 minutes or until lightly browned, stirring occasionally. With tongs, transfer turkey to bowl; cover to keep warm.
  • Reduce heat to medium. Add leek to same skillet and cook 1 minute, stirring occasionally. Stir in garlic and cook 30 seconds. Add carrots and cook 2 minutes, stirring occasionally. Add broth and reserved cooking water; heat to simmering and simmer 2 minutes. Add turkey and simmer 1-2 minutes longer or until internal temperature of turkey reaches 165°; remove from heat. Stir in half the basil, lemon juice and remaining 1/4 tsp. each salt and pepper.
  • Pour vegetable mixture over pasta mixture and toss until well combined. Serve immediately sprinkled with cheese and remaining basil.

Recipe and image source: Inseasonezine.com