- 1/2 cup fine dry breadcrumbs, divided
- 2 tablespoon extra-virgin olive oil, divided
- 1 1/2 tablespoon all-purpose flour
- 2 cups low-fat milk, heated
- 1/4 teaspoon ground nutmeg
- Salt & freshly ground pepper, to taste
- 1 medium onion, thinly sliced
- 1 10-ounce p frozen peas, thawed
- 1 pound whole-wheat rigatoni, or ziti
- 1 cup shredded fontina cheese
- 2 tablespoon freshly grated Parmesan cheese
Preheat oven to 350°F. Coat a 3-quart baking dish with cooking spray. Coat dish with 1/4 cup breadcrumbs, tapping out the excess. Put a pot of water on to boil for cooking pasta.
Heat 1 tablespoon oil in a heavy medium saucepan over medium heat. Add flour and cook, whisking constantly, for 1 to 2 minutes. Add hot milk and bring to a simmer, whisking, until smooth and slightly thickened, 3 to 4 minutes. Add nutmeg. Season with salt and pepper. Transfer to a bowl; set aside to cool.
Heat remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add onion and sauté until softened, about 5 minutes. Add peas and cook for 4 minutes longer. Season with salt and pepper. Add to the milk mixture.
Meanwhile, cook rigatoni (or ziti) in boiling salted water until al dente, 8 to 10 minutes. Drain and rinse well. Toss with reserved sauce and vegetables. Stir in fontina.
Spoon the pasta mixture into the prepared baking dish. Mix remaining 1/4 cup breadcrumbs and Parmesan in a small bowl. Sprinkle evenly over the pasta.
Bake pasta until golden and bubbly, 30 to 45 minutes. Let stand for 10 minutes before serving.
- Serving: Per serving
- Calories: 393
- Carbohydrates: 56g
- Fat: 11g
- Protein: 18g
- Dietary Fiber: 7g
- Saturated Fat: 4g
- Monounsaturated Fat: 4g
- Cholesterol: 21mg
- Potassium: 108mg
- Sodium: 286mg
- Exchanges: 3 1/2 starch, 1 1/2 high-fat meat
- Carbohydrate Servings: 3