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in 30 Minute Meals, Mains, Vegetarian · April 20, 2022

Creamy Lemon Parmesan Pasta Primavera

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Nothing rings in the spring season better than vibrant meals that pack in lots of fresh produce. This Creamy Lemon Parmesan Pasta Primavera is the perfect spring or summer dinner using local milk to provide a complete source of protein and essential vitamins and minerals!

pasta primavera with lemon parmesan sauce

This post is sponsored by the Dairy Farmers of Ontario. Recipe and thoughts are all my own.

Ingredients

  • 16 oz tagliatelle pasta, or pasta of choice, linguine would also work great!
  • 2 tsp olive oil
  • 1 medium zucchini
  • 1 medium carrot
  • 1 large red bell pepper
  • 1/2 cup frozen green peas
Ingredients in Creamy Lemon Parmesan Sauce
  • 2 tbsp olive oil
  • 3 large cloves garlic
  • 2 tbsp all-purpose flour
  • 1 ½ cups whole milk (3.25% M.F.) *Swap for lactose free milk if needed, it’s just as nutritious!
  • 1 cup freshly-grated block parmesan cheese 
  • 1 1/2 tbsp fresh basil leaves, or alternately dried basil
  • Zest and juice of 1 medium lemon
  • Freshly cracked black pepper for topping
pasta primavera with zucchini, red peppers and carrots with green peas

Tips for making Creamy Lemon Parmesan Pasta Primavera

  • For this recipe, you will be making an easy roux. A roux is when flour and a fat (the olive oil) are cooked together helping to thicken sauces. It may sound intimidating; however, it’s fairly easy to do. My tip is to have all the ingredients for the sauce measured out and handy before you start using heat. The cooking process moves fast and the flour can burn quickly. 
  • Use a block of parmesan cheese, not shaker type for the best results. 
  • Swap the tagliatelle for your favourite type of pasta noodle. This recipe would work great with linguini, penne, farfalle or fusilli. 
  • Substitute the fresh basil for fresh rosemary, parsley, or even thyme if desired. 
  • Change up the vegetables to suit your preference or use up ingredients you already have on hand. Mushrooms, cherry tomatoes, asparagus tips, or spinach would work great! Adjust the cooking time as needed depending on the type of vegetables you’d like to use.
pasta primavera with lemon parmesan sauce with zucchini, carrots, red peppers and green peas

Made with wholesome ingredients

This Lemon Parmesan Pasta Primavera is a delicious and unique way to eat more vegetables, providing dietary fibre and lots of vitamins and minerals. 

Whole milk is used here to create a lightened up, yet still creamy sauce as an alternate to heavy cream. As a dietitian, I am always looking for easy ways to add nutrition to my meals. Milk is a favourite ingredient as a convenient source of quality protein and essential nutrients that naturally support our immunity like zinc and vitamins A and B12.

Milk products, specifically full-fat milk products, actually play a role in weight management strategies. It is a very nutrient dense whole food and contrary to what some may think, full-fat milk can even help in weight management efforts. 

Using full-fat milk products may sound counterintuitive when it comes to weight management, however dietary fats play a huge role in the feeling of fullness and satisfaction. Milk contains many types of fatty acids, all of which are essential components in our diet and may even help with portion control. Think of drinking a glass of whole milk vs. skim milk. The glass of whole milk will be much more filling due to its fat content.

Eating balanced, satisfying meals that keep you full is one of the keys to eating well. When meals are balanced, meaning they contain protein, carbohydrates and dietary fats, we are left feeling full for much longer than if one of those components were missing. Milk contains many types of good-for-you fats which play a huge role in the feeling of satisfaction and fullness.  

Other ways that I love using full-fat dairy products for lasting fullness include whole milk in smoothies as a source of protein and fatty acids, full fat yogurt with berries, and full fat cheese on a snack board (reduced fat cheese is a crime IMO!). Eating whole, filling & satisfying foods throughout the day is the way to go, especially if you’re someone who experiences a lot of nighttime hunger and/or cravings. 

If you like this recipe, check out this Sheet Pan Butternut Squash Soup, Apple Cheddar Salad, or this Marbled Chocolate Banana Bread using Ontario dairy products!

Be sure to leave a star rating and review if you try it out so I know how you liked it!

pasta primavera with zucchini, red peppers and carrots with green peas

Creamy Parmesan Pasta Primavera

Andrea Toole
A lightened up take on the classic, this Creamy Lemon Parmesan Pasta Primavera uses fresh, vibrant vegetables and Ontario milk to create fresh spring or summer meal.
Print Recipe Pin Recipe
Prep Time 20 mins
Cook Time 15 mins
Course Main Course
Cuisine American, Italian
Servings 5 -6

Ingredients
  

Pasta

  • 16 oz dry tagliatelle pasta Or pasta of choice, linguini would also be a great option
  • 1 cup reserved pasta water
  • 2 tsp olive oil
  • 1 medium zucchini, sliced into ribbons
  • 1 medium carrot, sliced or peeled into thin ribbons
  • 1 large red bell pepper, thinly sliced
  • 1/2 cup frozen green peas

Creamy Lemon Parmesan Sauce

  • 2 tbsp olive oil
  • 3 large cloves garlic, minced
  • 2 tbsp all purpose flour
  • 1 ½ cups whole milk (3.25% M.F.)
  • 1 cup grated block parmesan cheese Plus more for topping
  • 1 ½ tbsp chopped fresh basil leaves Or 1/2 tsp dried basil
  • Zest and juice of 1 medium lemon 3-4 tbsp lemon juice
  • Freshly cracked black pepper for garnish

Instructions
 

  • Start by cooking the pasta in well salted water to 2 minutes less than al dente according to package directions. Prior to straining, reserve about 1 cup of the pasta water in a heat safe container. Set both aside.
  • Heat a large frying pan over medium heat. Once hot add 2 tsp of olive oil. Sauté the vegetables for 4-7 minutes until slightly softened. Set aside.
  • *Tip: Before starting the sauce have all the ingredients measured out and handy as the cooking process moves quickly.
    While the vegetables cook, heat a medium saucepan between medium-low and medium heat. Once hot add the 2 tbsp of olive oil and allow it to heat up for a few moments before adding the garlic. Sauté for 30 seconds then whisk in the flour.
  • Whisk the flour and oil mixture constantly for 30-90 seconds until it turns golden brown, careful not to over cook. Once the mixture starts to turn golden brown, gradually whisk in the milk.
  • Increase the heat to medium-high bringing the sauce to a rapid simmer then mix in the cheese. Turn down the heat to maintain a gentle simmer stirring frequently for 3-5 minutes until the sauce is slightly thickened.
  • Mix the basil, lemon zest, lemon juice, the cooked vegetables and pasta into the sauce. Add a bit of reserved pasta water if needed to add extra creaminess. Top with extra grated parmesan cheese and freshly cracked black pepper prior to serving. Enjoy!

Notes

Store refrigerated in an airtight container for up to 4 days. 
Keyword dinner recipe, easy dinner, pasta, pasta primavera
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Welcome to The Dietitian Feed, a spot for all things food. I can't wait to see what you make!
Your Meal Planning Dietitian, Andrea Toole

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Andrea | Healthy + Easy Recipes
New! Mini Eggplant Pizzas by @thedietitianfeed A New! Mini Eggplant Pizzas by @thedietitianfeed

A simple & delicious snack idea or addition to a meal! These mini eggplant pizzas are a great way to eat more vegetables, and I love including a few flatbread rounds to make it more substantial for a full meal.

Like & save this post for later & follow me @thedietitianfeed for more delicious, healthy meal ideas!

Makes 2 servings, easily customizable to make more or less servings. Just adjust the amount of eggplant slices you use.

Ingredients: 
* ½ of an eggplant, sliced into ¼ inch thick rounds 
* Pinch salt
* Olive oil 
* 4 mini flatbread rounds
* Marinara sauce or tomato sauce of choice- I just used leftover pasta sauce
* Shredded Mozzarella cheese
* Grated Parmesan cheese
* Pinch of Italian seasoning  or dried basil and oregano
* Fresh basil or parsley if desired

Directions:
1. Preheat the oven to 400F and line a baking sheet with parchment paper. Slice the eggplant and sprinkle with salt on both sides, allow to sit for about 10 minutes while the oven preheats,  this will sweat out some of the water in the eggplant. 
2. Wipe off the excess water from the eggplant with a paper towel and brush with olive oil on both sides. Place on the baking sheet and bake for 15 minutes. 
3. Remove from the oven and place your flatbread rounds on the baking sheet as well. Top each slice of eggplant and flatbread with about 1 tbsp of sauce, then the cheeses and a sprinkle of Italian seasoning. 
4. Bake for 5-7 minutes or until the cheese is melted and browned around the edges. Top with fresh parsley if desired and Enjoy!
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#snackbox #minipizza #snackidea #healthysnacks #kidapprovedsnacks #snacksforkids #healthysnackideas #eggplantrecipes #eggplantrecipe
Episode 2: Dinner in a Pinch Tortellini Soup by @t Episode 2: Dinner in a Pinch
Tortellini Soup by @thedietitianfeed

This recipe comes together super quick, is packed with veggies & is a delicious addition to your dinner rotation. 

Like & save this post for later and follow me @thedietitianfeed for more of Dinners in a Pinch & other delicious, nourishing recipes 💞

Ingredients: 
* 2 tbsp olive oil 
* 1 small yellow onion, diced 
* 3 large cloves garlic, minced
* 1 large carrot, diced
* 1 bulb fennel, diced 
* 1 small zucchini, chopped
* 1 can diced tomatoes (28 oz)
* 5 cups low sodium vegetable broth
* Pinch Red pepper flakes
* ½ tsp dried thyme
* ½ tsp dried basil 
* ¼ tsp salt plus more to taste
* Pinch black pepper
* 12 oz (350 g) Cheese tortellini 
* 3 cups spinach, roughly chopped 
* ¼ cup chopped fresh basil* Optional  
* Juice of ½ a lemon
* Grated parmesan for garnish

Method: 
1. Preheat a large pot over medium-low heat. Once hot, add the olive oil, onion and garlic. Saute for 30 seconds before adding the carrot, fennel and zucchini. 
2. Add a pinch of salt and pepper and saute for about 5 minutes until slightly softened, then add in the can of tomatoes, broth, red pepper flakes, thyme and basil. Bring to a boil and cook for 15-20 minutes until the vegetables are fork tender. 
3. Add in the tortellini and cook for 5 minutes until al dente or according to package directions. Remove from heat and stir in the spinach, basil and lemon juice. 
4. Allow to cool slightly before serving, add parmesan cheese as garnish if desired. Enjoy!
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#healthydinnerideas #healthymeal #healthydinner #healthyrecipes #healthylifestyle #tortellini #tortellinisoup #souprecipe #soupseason #dinnerideas #easydinner #easydinners #easydinnerideas #dietitian #healthymealsprep
New nourishing dessert idea! Half Baked Pear Crisp New nourishing dessert idea! Half Baked Pear Crisp by @thedietitianfeed

This half baked pear crisp is a delicious and healthy dessert idea that also happens to be gluten free so more of you can enjoy it🍐 It uses whole foods & helps you to get in more fruit in a delicious way!

Like & save this post to make later & follow me @thedietitianfeed for more easy & nourishing recipes

Ingredients: 
- 1 pear, cut in half
- 1/2 tbsp maple syrup
- Pinch cinnamon
Crisp Topping: 
- 1/4 cup rolled oats
- 1 ½ tbsp oat flour
- ¼ tsp cinnamon
- Pinch nutmeg
- 1 tbsp maple syrup
- 1 tbsp coconut oil, melted
- 2 tbsp chopped almonds 
- Pinch salt

Vanilla ice cream for topping

Directions:
1. Preheat the oven to 375 degrees F. 
2. Slice the pear in half and scoop out the seeds using a spoon.
3. Drizzle the maple syrup over the cut side of both halves of the pear and spread it across the pear before sprinkling with cinnamon. 
4. Place the pear halves cut side up in a small baking dish. You can slice a small piece off the bottoms of each pear to get them to sit flat if you’d like. 
5. Mix together all the ingredients for the crisp topping, then spoon onto each pear halve. 
6. Bake for 35-40 minutes or until the pear is fork tender and the crisp is golden brown. 
7. Serve with a scoop of vanilla ice cream if desired and enjoy!
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#healthydesserts #healthydessert #healthydessertrecipes #pearcrisp #bakedpears #crumblerecipe #healthyfood #healthyrecipeshare #healthyrecipesideas #healthylifestyle #wholefoods #dietitian #nutritionisteats
Dinner in a Pinch Episode 1: Feta Chicken Sheet Pa Dinner in a Pinch Episode 1: Feta Chicken Sheet Pan meal by @thedietitianfeed where I’m sharing easy & delicious dinner ideas so you can make dinner in a pinch 👌🏻💫

Make sure you like & save this post to make later & follow @thedietitianfeed for more episode 2 💫

Veggies and Feta
*  1 pint cherry tomatoes
*  2 red bell peppers, sliced
*  2 cups halved baby potatoes
*  1 tbsp olive oil + more for drizzling and cooking
*  ½ tsp each of dried thyme, dried parsley
*  Pinch of salt & red pepper flakes
*  2 large cloves garlic, minced
*  200 g block of feta cheese (the one packed in brine)
Chicken
*  1 lb boneless, skinless chicken breasts (about 2 large chicken breasts), pounded until about ½ an inch thick
*  2 tsp garlic powder
*  1 tsp each of dried parsley, paprika
*  ½ tsp dried thyme, red pepper flakes
*  ¼ tsp salt
*  Pinch of black pepper
Method:
1.  Preheat the oven to 400F and line a baking sheet with parchment paper.
2. Add the chopped tomatoes, bell peppers and potatoes to a large mixing bowl. Add 1 tbsp of olive oil, thyme, parsley, salt, red pepper flakes and the garlic. Mix well and spread out onto the baking sheet.
3. In the middle of the baking sheet move some of the vegetables out of the way and place the block feta cheese. Drizzle the feta with some olive oil. Bake for 20 mins.
4. While the vegetables and feta bake, prepare the chicken. Mix the spices together and rub on either side of the chicken pieces.
5. Heat a large frying pan over medium heat. Once hot, add a drizzle of olive oil to coat the pan and place both pieces of chicken. Sear for 3-4 mins per side until golden brown. Set aside.
6. Once the vegetables have cooked for 20 mins, add the seared chicken to the same baking sheet and bake again for an additional 20 mins or until the chicken is cooked through (internal temp of 165F). The feta will brown around the edges slightly.
7. Break down the block of feta with a fork, mix with the vegetables if desired and enjoy!
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