This recipe is NOT safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use gluten-free pasta in this dish.
"Black and white is salt and pepper of colors, for life tastes bland without them." -Corpkshetra Vikrmn
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. At only 410 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 10 grams of fiber and have a really satisfying, delicious, healthy meal.
Servings: 2 | Serving size: 2 ounces pasta with sauce
Cooking time: 30 minutes
This recipe can easily be multiplied but does not make very good leftovers.
|1 quart||ice water|
|4 ounces||whole wheat or gluten free shells or elbows|
|1 tsp.||coarse ground black pepper|
|2 tsp.||extra virgin olive oil|
|1 tsp.||unsalted butter|
|2 ounces||goat cheese|
|1 ounce||Parmigiano-Reggiano (grated)|
Place the water in a large sauce pan over high heat.
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.
Add the goat cheese.
Fold together gently for about 2 minutes, until the cheese is melted, and serve topped with the parmesan.
Serving size: 2 ounces pasta with sauce
Amount Per Serving
|Calories 410||Calories from Fat 153|
|% Daily Value|
|Total Fat 17g||26%|
|Saturated Fat 8g||40%|
|Monounsaturated Fat 3g|
|Trans Fat 0g|
|Total Carbohydrates 49g||16%|
|Dietary Fiber 7g||28%|
|Vitamin A 25%||Vitamin C 8%|
|Calcium 20%||Iron 25%|
|Vitamin K 38mcg||Potassium 342mg|