April and asparagus go hand-in-hand, and if you’re seeing a surplus of spears in your local markets, we suggest your grab some while they’re in season. We enjoy asparagus in all forms (steamed or grilled with a poached egg on top seems to be a common FitStar fave), but this Creamy Asparagus Pasta dish from Eating Well looks great, too. For added protein, add legumes like garbanzo beans (chickpeas), or grilled chicken breast.
Creamy Asparagus Pasta
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 tablespoons 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
Instructions
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.
3. 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.
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.
4. Stir in 1/4 cup Parmesan. Divide the pasta among 4 bowls and top with the remaining 1/4 cup Parmesan.
Makes 4 servings, 1.5 cups each.
Nutrition info: Calories 359 | Fat 10g | Protein 18g | Carbs 55g
Nutritional information is provided by Eating Well.
What’s your favorite way to enjoy asparagus? Tell us in the comments below!
Keep Moving,
– Team FitStar
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