All Things in Moderation

I’ve missed Bites & Pieces, so here goes.

We’re already getting some lovely asparagus at the markets where I shop and at relatively inexpensive price, so I thought this recipe might be timely. It’s easy and quick to make, and I love it with poached salmon.  Adapted from eatingwell.com.

Asparagus Pasta

Ingredients

• 8 ounces whole-wheat penne pasta
• 1 bunch asparagus, trimmed and cut into 3/4-inch pieces
• 1 1/2 cups low-fat  buttermilk
• 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

Preparation

1. Bring a large pot of water to a boil. 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. Stir in tarragon, lemon zest and juice.  Remove from heat.
2. When water boils, add pasta and cook for 3 minutes less than the package directions. Add asparagus, reserving tips, and continue cooking until the pasta and asparagus are just tender, 3 minutes more. Drain and return to the pot.
3. Stir the sauce and reserved asparagus tips 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.

Nutrition

4 servings, 1 1/2 cups each

Per Serving: 292 Cal; 8 g Fat (4 g Sat; 2 g Mono; 1 g Poly; 0 g Trans); 16 mg Cholesterol; 42 g Carb (8 g Sugar; 7 g Fiber); 16 g Protein; 430 mg Sodium

Salad Dressings

The asparagus pasta is great with a cucumber-tomato salad, but it also works well with a simple green salad.  Here are a couple of homemade salad dressings that take minutes to make but are healthier than store-bought dressings.  Both go well with the asparagus pasta.

Parmesan Pepper Dressing

Ingredients

• 1/3 cup nonfat buttermilk
• 1/3 cup nonfat cottage cheese
• 1/3 cup freshly grated Parmesan cheese
• 4 teaspoons white-wine vinegar
• 1 small clove garlic, minced
• 1/2 teaspoon cracked black pepper, or to taste

Preparation:  Combine buttermilk, cottage cheese, Parmesan, vinegar and garlic in a food processor or blender; blend until smooth. Stir in pepper.  Makes about 1 cup.

Nutrition: Per tablespoon: 16 Cal; 1g  Fat; 2 mg Cholesterol; 1 g Carb (1 Sugar; 0 Fiber); 2 g Protein; 57 mg Sodium

Goat Cheese & Tomato Dressing

Ingredients

• 1/4 cup crumbled goat cheese
• 2 tablespoons white-wine vinegar
• 2 teaspoons maple syrup or honey
• 1/4 cup extra-virgin olive oil
• 2 plum tomatoes, seeded and chopped
• 1/2 teaspoon salt
• Freshly ground pepper, to taste
• 1 tablespoon chopped fresh tarragon

Preparation:  Combine goat cheese, vinegar and syrup or honey in a blender or food processor and blend until combined. Add oil and tomatoes and blend until smooth. Season with salt and pepper. Stir in tarragon.  Makes about 1 cup.

Nutrition:  Per tablespoon: 44 Cal; 4 g Fat (1 g Sat; 3 g Mono); 2 mg Cholesterol; 1 g Carb; 1 g Protein; 85 mg Sodium; 24 mg Potassium

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