Creamy Pasta with Asparagus and Black Pepper
Servings
2Serving size
2 ounces pasta with sauceThis recipe can easily be multiplied but does not make very good leftovers.
Ingredients
| 4 quart Water |
| 6 ounces Asparagus, raw |
| 1 quart Ice water |
| 4 ounce Whole Wheat Shells (or gluten-free pasta) |
| 1 tsp., ground Black pepper |
| 2 tsp. Olive oil |
| 1 tsp.. Unsalted butter |
| 2 ounce Semisoft goat cheese |
| 1 ounce Parmesan cheese (grated) |
Instructions
When the water begins to simmer, add the asparagus.
Adjust the heat until the water is just slightly simmering.
Cook the asparagus for 4 minutes. Remove and place the asparagus in the ice water.
Increase the heat to high.
When the water begins to boil, add the pasta.
Cook for about 10 to 15 minutes.
After the pasta has been cooking for about 5 minutes place a large skillet over medium high heat.
Add the black pepper. Toast the pepper, shaking the pan frequently, and adjust the heat so the pepper does not burn.
When the pasta is done, add the olive oil and butter to the skillet with the pepper.
Drain the pasta but reserve 2 tablespoons of the pasta water.
Add the pasta and water to the skillet with the pepper.
Toss well.
Add the goat cheese.
Fold together gently for about 2 minutes, until the cheese is melted, and serve topped with the parmesan.
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Special Diet Information
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Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
Recipe Notes
So many times I have patients who come in and say that they are eating better because they are not eating pasta. It is a shame that pasta gets such a bad rap.
Generally speaking, it is not the pasta that’s the problem – it’s both the way it is prepared and the portion size. The key is to pair the right amount of pasta – 2 ounces, not half the box – with great tasting sauces and veggies that ramp up both flavor and the amount of fiber.
This recipe is a great example. With less than 450 calories, it is super simple to make and takes all of about 20 minutes. Pair this with a side salad and you are easily over 7 grams of fiber and have a really satisfying, delicious, healthy meal.