Healthy Recipes: Creamy Asparagus Pasta

屈服： 4 servings, 1 1/2 cups each

份量： 4

准备时间： 35分钟

总时间： 35分钟

食谱描述：

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.

配方成分：

1. 8 ounces whole-wheat penne pasta
2. 1 bunch asparagus, trimmed and cut into 3/4-inch pieces
3. 1 1/2 cups whole milk
4. 4 teaspoons whole-grain mustard
5. 4 teaspoons flour
6. 1/2 茶匙 盐
7. 1/2 茶匙现磨胡椒
8. 2 teaspoons extra-virgin olive oil
9. 3 tablespoons minced garlic
10. 2 teaspoons minced fresh tarragon or 1/2 teaspoon dried
11. 1 teaspoon freshly grated lemon zest
12. 2 teaspoons lemon juice
13. 1/2 cup grated Parmesan cheese, divided

食谱步骤：

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.
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.
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.

食谱营养：

每份： 359 calories; 10 g fat (4 g sat, 4 g mono); 18 mg cholesterol; 55 g carbohydrate; 18 g protein; 7 g fiber; 602 mg sodium; 467 mg potassium

营养奖励： Folate (38% daily value), Calcium (30% dv), Vitamin C & Zinc (20% dv).

3 Carbohydrate Servings

交易所： 3 starch, 1 vegetable, 1 lean meat, 1 1/2 fat