January 23, 2024

Heart Healthy Lemony Asparagus Pasta

heart healthy plate of pasta with asparagus and tomatoes

Heart Healthy Lemony Asparagus Pasta

Asparagus not only tastes delicious, but it also contains tons of vitamins and antioxidants that are good for us. It is also a well-known anti-inflammatory and has been seen to have a beneficial effect on reducing the risk of heart disease. Add dietary fibers and B vitamins and you have a super vegetable proven to help reduce hypertension.

Asparagus has been eaten and loved for thousands of years. The Romans, like modern Italians today, went wild for it and ate it as a delicacy with olive oil, until Julius Caesar was served a dish of asparagus with butter, which is how it’s often served today.

Ingredients

  • 4 ounces whole-wheat pasta
  • ½ bunch asparagus, trimmed and chopped into inch long pieces
  • ¾ cup milk
  • 2 teaspoons whole-grain mustard
  • 2 teaspoons flour
  • Small pinch salt
  • ¼ teaspoon freshly ground pepper
  • 1 teaspoon extra-virgin olive oil
  • 2 tablespoons minced garlic
  • 1 teaspoon fresh tarragon
  • 1/3 teaspoon freshly grated lemon zest
  • ½ cup parmesan cheese, grated

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Preparation

    1. Bring a large pan of water to the boil and cook pasta for 6 minutes.

    2. Add asparagus and continue to cook, stirring occasionally until the pasta and asparagus are “al dente”.

    3. Drain and return to the pan.

    4. Whisk the milk, flour, mustard, salt and pepper in a bowl.

    5. Heat oil in a small pan and add garlic. Cook until golden.

    6. Add the milk mixture and whisk, bringing to a simmer. Keep stirring, cooking until sauce is thickened.

    7. Add fresh tarragon, lemon zest and lemon juice. Stir sauce into cooked pasta, add freshly grated Parmesan and serve.

    We collected dozens of great heart healthy recipes for you – Here they are…

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