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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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Andrea | Healthy + Easy Recipes
New! Creamy Lemon Parmesan Pasta Primavera 🍋 T New! Creamy Lemon Parmesan Pasta Primavera 🍋

This vibrant spring meal is the perfect nutritious & delicious dinner using local whole milk to create a creamy, yet light sauce.

As a dietitian I'm always looking for easy ways to add balance to my meals. Whole milk products are a favourite as they contain many good-for-you fats & quality protein which provide lasting fullness & satisfaction!

LIKE & SAVE this post to add to your meal rotation!

Tap the link in my bio to grab the full detailed recipe🥛

Ingredients:
•16 oz dry tagliatelle pasta, or pasta of choice
•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 1/2 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, plus more for topping
•1 1/2 tbsp chopped fresh basil leaves, or 1/2 tsp dried basil
•Zest and juice of 1 medium lemon
•Freshly cracked black pepper for topping

Method summary:
1. Cook the pasta in salted water to 2 minutes less than al dente according to the package. Reserve 1 cup of the pasta water before straining.
2. In a large frying pan sauté the veggies in 2 tsp oil for 4-7 minutes.

Sauce:
3. Heat a separate medium saucepan over medium to medium-low heat and add the oil once hot. Add in the garlic and sauté for 30 seconds then whisk in the flour.
4. Whisk the flour and oil 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. 
5. Increase the heat to bring 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 mins until slightly thickened. 
6. Mix the basil, lemon zest, juice and the cooked veggies and pasta into the sauce. Add a bit of reserved pasta water for creaminess, if needed. Top with more cheese and black pepper prior to serving.
A must bake this weekend 🐣🥕 This Carrot Cak A must bake this weekend 🐣🥕

This Carrot Cake Loaf with Cream Cheese Frosting is perfectly moist and made with nourishing ingredients like whole wheat flour & Greek yogurt, apples and carrots.

SAVE & LIKE this post to make later

Grab the full  recipe at my link in bio, happy baking 🥕

Ingredients:

Carrot Cake Loaf
* 1 cup whole wheat flour, spooned and levelled
* 1 tsp baking powder
* 1/2 tsp baking soda
* 1/4 tsp salt
* 1 ½ tsp cinnamon
* 1 tsp ground ginger
* Pinch nutmeg
* 1/3 cup vegetable oil (I used canola)
* 1/2 cup brown sugar
* 2 large eggs
* 1/2 cup plain or vanilla Greek yogurt
* 1 tsp vanilla extract
* 1 ½ cups shredded carrot (from about 1 large carrot)
* 1 small apple, shredded (about 3/4 cup)
* 1/2 cup walnuts, chopped
Cream Cheese Frosting
* 4 oz cream cheese, softened to room temperature (about half of a 250g brick)
* 1/3-1/2 cup powdered sugar (Depending on your sweetness preference)
* 1/2 tsp vanilla extract

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#eastercookies #healthybaking #carrotcake #creamcheesefrosting #healthylifestyle #healthyrecipes #holidaybaking #dietitian #healthysnacks #tiunutritionplan #healthycarrotcake #snackideas #healthyeating #f52grams #wholefoods
Re-sharing because this salad deserves all the spo Re-sharing because this salad deserves all the spotlight 🥗

This has quickly become one of my favourite way to eat veggies this spring. This salad is so fresh and packs in so much nutrition on its own, & I love pairing it with some rice noodles to create more of a balanced meal. Plus, everything is better with more carbs 🥖

Peanut Sauce: adds healthy fats (dietary fats are so filling!)
Veggies: add lots of fibre
Edamame Beans: a great source of protein
Rice Noodles: add complex carbohydrates and a little more fibre 

All these nutrients combined create a satisfying, balanced meal that will keep you full for hours. 

LIKE & SAVE this post to make it later, you know I will be!

Ingredients:
* ½ a small purple cabbage, diced
* ½ bunch of kale, finely chopped
* 1 large carrot, grated
* 2 Green onions, chopped
* 1 red pepper, diced
* ⅓ cup fresh cilantro, chopped
* 2 cups edamame beans
* ½ cup roasted, salted peanuts
* Soba noodles or noodles of choice (could even pair with a grain)

Ginger Peanut Sauce
* ⅓ cup natural peanut butter
* 2 tbsp soy sauce
* 2 tbsp honey or maple syrup
* 3 large garlic cloves, minced
* Juice of 2 limes
* 2 tbsp grated ginger
* 3 tbsp water to thin
* Optional: ½ tsp red pepper flakes

Method:
1. Add all your chopped veggies to a large bowl. 
2. Whisk all ingredients for the ginger peanut sauce together in a small bowl, then pour over the vegetables and mix well. 
3.Serve on top of soba noodles (or noodle of choice). 

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#peanutsauce #choppedsalad #healthyrecipes #healthylifestyle #tiunutritionplan #f52community #nutritionplan #wholefoods #popsugarfood #dinnerideas #lunchideas #lunchinspo #healthyeating #goodfoodgoodmood #veggierecipes #plantbasednutrition
Looking like a snack 🤩 These Banana Oat Chocol Looking like a snack 🤩

These Banana Oat Chocolate Chip Muffins make the best snacks packed with whole grains like whole wheat flour and rolled oats.

SAVE & LIKE this post to save the recipe for later ❤️

Full recipe also at the link in bio, enjoy 🍌

Ingredients: 
* 3 medium ripe bananas, mashed
* 1 large egg
* 1 tsp ground cinnamon
* 2 tsp vanilla extract
* 3 tbsp olive or vegetable oil of choice
* 1/4 cup honey
* 1 cup whole wheat flour
* 1/2 cup rolled oats
* 1 tsp baking soda
* 1/4 tsp salt
* 1/3 cup chocolate chips Plus more for topping
* Optional 1/2 cup chopped walnuts
Instructions:
* Preheat the oven to 350°F and line or grease 12 muffin tins. 
* In a medium bowl, mash the bananas using a fork until fairly smooth. Crack the egg into the bowl and whisk together.
* Add in the cinnamon , vanilla, honey and oil and mix together well. To the same bowl add the flour, oats, baking soda and salt and mix until just combined, then fold in the chocolate chips and nuts if using.
* Spoon the mixture evenly between the 12 lined muffin tins. Top with extra chocolate chips if desired.
* Bake for 20-22 minutes until the edges are golden brown and the middle is set. Allow to cool for a few minutes in the muffin tin then transfer to a wise cooling rack to finish cooling.
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#healthybaking #tiunutritionplan #popsugarfood #easyhealthysnacks #easyhealthyfood #healthybakingrecipe #bananamuffins #chocolatechipmuffins #bananachocolatechipmuffins #bakedgoods #f52grams #muffinrecipe #muffintime #healthymuffins
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