Recipe: Creamy Tortellini & Vegetables


Prep Time: 5 minutes | Cook Time: 15-18 minutes

Nutrition Facts: Yield: 7 servings | Serving Size: 1 cup | Calories 314 | Fat 10g | Carbohydrates 45g | Cholesterol 47mg | Sodium 449mg |  Fiber 5g | Sugar 6g | Protein 15g


1 (12- ounce) bag frozen mixed vegetables

2 (9-ounce) packages cheese tortellini

1 tablespoon extra virgin olive oil

1 tablespoon minced garlic 

1/8 teaspoon red chili flakes

1 tablespoon white whole wheat flour

1/2 cup skim milk

1/4 cup shredded Parmesan cheese

1 teaspoon Italian seasoning

salt, to taste

black pepper, to taste


Bring a large pot of salted water to a boil. Boil the frozen vegetables for 3-5 minutes, then add the tortellini and boil an additional 2-3 minutes. Drain and set aside.

Heat a large skillet over medium-low heat. Add the oil, garlic, and red chili flakes and cook until the garlic is browned but not burnt, about 1 minute.

Stir in the flour and cook for 30 seconds. Increase the heat to medium-high and whisk in the broth and milk. Stir constantly for 3-5 minutes until the sauce has thickened. Reduce the heat to low and stir in the cheese until smooth and melted. Season the sauce with the Italian seasoning, salt, and pepper

Transfer the cooked vegetables and tortellini to the skillet with the sauce, and gently stir to evenly coat.