Creamy Asparagus Pasta

Creamy Asparagus Pasta

Lemon zest ties all the flavors together in this light and creamy pasta. Make it a meal: Serve with a salad of sliced fresh mozzarella and cherry tomatoes tossed with a little fresh basil, balsamic vinegar and olive oil.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Calcium High Fiber Low Calorie Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
4 35 min 35 min

Directions

Ingredients

  • 8 ounces whole-wheat penne pasta
  • 1 bunch asparagus, trimmed and cut into 3/4-inch pieces
  • 1 1/2 cups whole milk
  • 4 teaspoons whole-grain mustard
  • 4 teaspoons flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 2 teaspoons extra-virgin olive oil
  • 3 tablespoon minced garlic
  • 2 teaspoons minced fresh tarragon, or 1/2 teaspoon dried
  • 1 teaspoon freshly grated lemon zest
  • 2 teaspoons lemon juice
  • 1/2 cup grated Parmesan cheese, divided

Cooking Instruction

Step 1

Bring a large pot of water to a boil. Add pasta and cook for 3 minutes less than the package directions. Add asparagus and continue cooking until the pasta and asparagus are just tender, 3 minutes more. Drain and return to the pot.

Step 2

Meanwhile, whisk milk, mustard, flour, salt and pepper in a medium bowl. Heat oil in a medium saucepan over medium-high heat. Add garlic and cook, stirring, until fragrant and lightly browned, 30 seconds to 1 minute. Whisk in the milk mixture. Bring to a simmer, stirring constantly, and cook until thickened, 1 to 2 minutes. Stir in tarragon, lemon zest and juice.

Step 3

Stir the sauce into the pasta-asparagus mixture. Cook over medium-high heat, stirring, until the sauce is thick, creamy and coats the pasta, 1 to 2 minutes. Stir in 1/4 cup Parmesan. Divide the pasta among 4 bowls and top with the remaining 1/4 cup Parmesan.


Nutrition

  • Serving: Per serving
  • Calories: 359
  • Carbohydrates: 55g
  • Fat: 10g
  • Protein: 18g
  • Dietary Fiber: 7g
  • Saturated Fat: 4g
  • Monounsaturated Fat: 4g
  • Cholesterol: 18mg
  • Potassium: 467mg
  • Sodium: 641mg
  • Exchanges: 3 starch, 1 vegetable, 1 lean meat, 1 1/2 fat
  • Carbohydrate Servings: 3