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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"A satisfied customer - we should have him stuffed!"
-Basil Fawlty, Owner, Fawlty Towers

The refrigerator light goes on...

Pre-mixing the flour and milk is a great way to thicken a sauce with less fat.

Portion Size

Eating healthy is as much about the amount of food you eat as any other issue. A serving size of pasta is two ounces (the amount in the Nutrition Facts on a box or bag of pasta). Since the standard box of pasta is one pound, there are eight servings in a box with each serving having about 200 calories.

There is usually not much fat in pasta, about a gram or so per serving. Most pasta is simply flour and water.


 

Asparagus Linguine



Servings = 2 | Serving size =2 ounces pasta

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

Not very good as leftovers.

6 ounces spears asparagus (steamed until al dente)
1 quart water
1/2 cup 2% milk
1 Tbsp flour
1 tsp extra virgin olive oil
2 cloves garlic (minced)
2 Tbsp fresh lemon juice
1 small onion (minced)
2 ounces semi soft goat cheese
1/8 tsp salt
1 small tomato (peeled, seeded and chopped)
1 Tbsp fresh basil
1 ounce Parmigiano-Reggiano (grated)
4 ounces whole wheat linguine
4 quarts water

Place a quart of water in a shallow pan over medium-high heat and heat until poaching stage. Add the asparagus spears and blanch for about 6 – 8 minutes until slightly limp and bright green. Place 4 asparagus spears in each of two bowls. The tips of the asparagus should rest on the bowls edge.

Place the milk in a mixing cup and add the flour stirring until the mixture is smooth. Set aside.

In a medium sized non-stick sauté pan heat the olive oil over medium heat and add the minced garlic. Cook slowly until soft and do not let it brown. After the garlic is soft, add the lemon juice and cook until it is mostly evaporated.

Add the onion to the pan and cook over low heat until the onion is soft and translucent. Reduce the heat to low and stir in the salt and milk/flour mixture, whisking gently. As the sauce thickens, add the goat cheese and reduce the heat to very low. Continue whisking and, when the goat cheese is melted, remove from the heat.

Preheat the oven to 350°F.

Chop the basil into the tomatoes.

Place the 4 quarts water in a medium stock-pot over high heat. When the water is boiling cook the linguine until al denté (12 – 15 minutes for dried pasta). Drain.

Switch the oven to broil.

While the pasta is cooking, gently reheat the sauce and place the drained pasta into the sauté pan. Toss to coat the pasta well with the sauce.

When the linguine is well coated place it on top of the asparagus. Top this with the tomato/basil mixture and then sprinkle the Parmesan cheese over the top.

Place under the broiler. Cook until the cheese is melted and serve.

Nutrition Facts

Serving size = 2 ounces of pasta and 1/2 the sauce

Servings = 2

.

Amount Per Serving

Calories 516 Calories from Fat 151
  % Daily Value
Total Fat 17g 27%
    Saturated Fat 10g 48%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 40mg 13%
Sodium 561mg 23%
Total Carbohydrates 66g 22%
    Dietary Fiber 5g 22%
    Sugars 10g  
Protein 25g  
Vitamin A 32% Vitamin C 36%
Calcium 38% Iron 29%
Vitamin K 47 mcg Potassium 646 mg
Magnesium 79 mg