Recipe:
This lemon asparagus pasta dish epitomizes spring with its light and fresh flavors! The sauce provides a bit of creaminess and is packed with fresh lemon flavor, while the asparagus is slightly tender but still provides a bit of crunch.
Asparagus is a good source of folate, a B vitamin that’s essential for the body’s production of serotonin, a key neurotransmitter that influences our mood.
Chickpea pasta contains iron, which keeps hair lustrous and helps prevent nails from becoming brittle. Plant-based sources of iron are best absorbed by the body when combined with a source of vitamin C, and in this recipe, lemons do the trick. And milk is a great source of calcium, which helps keep bones strong and teeth sparkling.
Ingredients:
8 oz chickpea pasta (or whole grain pasta of choice)
1⁄2 lb asparagus, sliced on a bias
1 teaspoon extra virgin olive oil
2 cloves garlic, minced
1⁄2 cup dry white wine or white cooking wine
3⁄4 cup 2% fat milk (or soy milk)
1⁄2 teaspoon salt
1 teaspoon lemon zest
1 tablespoon lemon juice
Optional shredded parmesan cheese, for topping
Instructions:
Bring a medium-sized pot filled with water to a boil. Add pasta and cook for 6-8 minutes, then add in asparagus for the last two minutes of cooking time and then drain. Put the pot back on medium heat and add olive oil. Add garlic and sauté for one minute. Then add wine and milk and simmer for around 5 minutes, until the wine has cooked out and the sauce has thickened slightly. Remove from heat and stir in salt, lemon zest and juice, and the cooked pasta and asparagus. Top with parmesan cheese if desired.
Yields: 4 servings
Per serving: 268 calories, 13.9 g protein, 40.2 g carbohydrates, 6.3 g fiber, 4.4 g sugars, 4.7 g fat, 0.8 g saturated fat, 0 g trans fat, 3.7 mg cholesterol, 534 mg sodium, 117 mg calcium, 0 g omega-3 fats, 516 IU vitamin A, 6 mg vitamin C, 0.7 mg vitamin E, 4.3 mg iron, 0.55 mg zinc
Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.