Day1 - lacto- ovo vegetarian

LEMONY ASPARAGUS PASTA

http://www.eatingwell.com/print/6884

Penne and asparagus are bathed in a rich sauce with a slight bite of mustard, lemon and Parmesan. This dish is lovely in early spring, when asparagus is at its peak and nights are still cool enough to inspire a craving for something rich and warm.

2 servings, 1 1/2 cups each | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

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

Preparation

1. Bring a large saucepan of water to a boil. Cook pasta for 6 minutes. Add asparagus and continue cooking, stirring occasionally, until the pasta and asparagus are just tender, about 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 small saucepan over medium-high heat. Add garlic and cook, stirring constantly, 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 cooked pasta and place over medium-high heat. Cook, stirring constantly, until the sauce is thick, creamy and coats the pasta. Stir 1/4 cup Parmesan into the pasta until combined. Serve the pasta topped with the remaining 1/4 cup Parmesan.

Nutrition

Per serving : 396 Calories; 12 g Fat; 6 g Sat; 4 g Mono; 27 mg Cholesterol; 54 g Carbohydrates; 21 g Protein; 6 g Fiber; 604 mg Sodium; 396 mg Potassium
3 Carbohydrate Serving
Exchanges: 3 starch, 1 vegetable, 1/2 whole milk, 1 lean meat