Penne with Asparagus and Tomatoes

Ingredients:

• 12 ounces whole wheat penne pasta
• 3 tablespoons olive or canola oil
• 3 garlic cloves, minced
• 1 pounds thin asparagus, trimmed and cut into 1-inch pieces
• 1/2 teaspoon each salt and freshly ground black pepper
• 2 cups (about 9 ounces) cherry tomatoes or 2 cups canned diced tomatoes, drained
• 1 cup frozen peas, thawed
• 1/2 cup reduced-sodium chicken broth
• 1 cup grated Parmesan cheese
• 2 tablespoons chopped fresh basil leaves

Directions:

1. Bring a large pot of salted water to a boil over high heat.
2. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes.
3. Drain the pasta, reserving about 1/2 cup of the pasta water.
4. In a large sauté pan, heat the oil over medium-high heat. Add the garlic and cook until fragrant, about 1 minute. Be careful not to burn!
5. Add the asparagus, season with the salt and pepper, and cook for 3 minutes until slightly soft.
6. Add the cherry tomatoes and peas. Cook for 2 minutes.
7. Pour the chicken broth into the pan and bring the mixture to a simmer.
8. Cook until the tomatoes start to burst and the broth is reduced by half, about 3 minutes.
9. Transfer the asparagus mixture to a large serving bowl. Add the cooked pasta and 1/2 of the Parmesan. Toss well, adding reserved pasta water, if needed, to loosen the pasta.
10. Garnish with the remaining Parmesan and chopped basil.

Variations: Use your favorite pasta instead of penne; mix whole wheat and regular. Dice any type of fresh tomatoes you like. Use canned or fresh peas in place of frozen. Use part-skim Mozzarella or other shredded cheese in place of Parmesan. Use 2 teaspoons dried basil in place of fresh. Add a lean protein like cooked chicken, turkey, canned tuna or salmon to stretch the meal.

Yields 6 servings of 1 1/2 cups

Nutrition Facts:


Per serving


359 calories, 14.7 g fat (4.3 g saturated), 16.0 g protein, 49.8 g carbohydrates, 8.5 g fiber, 508 g sodium