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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 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.

 

"Asparagus inspires gentle thoughts."
-Charles Lamb, English essayist

The refrigerator light goes on...

Quick and simple. Fresh and light. These are the foundations of great eating and healthy eating. Quick pasta dishes such as this are faster than ordering a pizza and so easy.

Do you put salt in the pasta water?

Most recipes contain instructions to add salt to the water before (or sometimes during) boiling pasta. I have seen a multitude of reasons including that the salt changes the boiling point of the water (sorry; not enough to matter) to the salt keeping the water from boiling over (not chemically possible).

There is an argument for adding the salt to enhance the flavor of the pasta but I prefer to carefully control my sodium intake and the flavor of my food. The difference in pasta boiled in salted water and unsalted water is minimal and any difference will be masked by a well made and properly seasoned sauce.


 

Penne with Leeks and Asparagus - Low Sodium Version



Servings = 2 | Serving size =2 ounces pasta with veggies

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers.

3 quarts water
4 ounces whole wheat or gluten-free penne
1 tsp olive oil
1 large leek (cleaned and sliced thin)
12 ounces asparagus spears (cut into 2 inch lengths)
1 Tbsp capers
fresh ground black pepper (to taste)
1 tsp fresh thyme leaves
1 1/2 ounces Parmigiano-Reggiano (grated)

Place the water in a large sauce pan over high heat. When boiling add the penne and stir. Reduce the heat to a low boil.

While the pasta is cooking place a large skillet over medium-high heat. Add the olive oil and then the green part of the leeks. Cook for about 3 - 5 minutes. As the leeks begin to wilt add the white part of the leek and the asparagus.

Cook for about 5 minutes, tossing frequently. Add the capers, pepper and thyme leaves.

When the penne is cooked drain but reserve 1/2 cup of the pasta water. Add the penne to the skillet and toss. Add the parmesan cheese and toss well. If the sauce is too thick, add some of the pasta water about 2 tablespoons at a time.

Nutrition Facts

Serving size = 2 ounces pasta with veggies

Servings = 2

.

Amount Per Serving

Calories 441 Calories from Fat 81
  % Daily Value
Total Fat 9g 14%
    Saturated Fat 4g 20%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 14mg 5%
Sodium 503mg 21%
Total Carbohydrates 75g 25%
    Dietary Fiber 12g 46%
    Sugars 10g  
Protein 22g  
Vitamin A 87% Vitamin C 53%
Calcium 42% Iron 54%
Vitamin K 156 mcg Potassium 804 mg
Magnesium 165 mg