A straightforward pasta dish with vegetables, lemon, Parmesan, and an optional crunchy walnut topping. This recipe retains the original ingredient amounts; the serving you choose can be adjusted to your needs.
Yield: 6 servings. The former calorie figure has been removed because a verified nutrition calculation was not available. Actual values depend on brands, portions, and optional ingredients.
Ingredients
- 1 pound dry whole-wheat penne or rotini
- 1 tablespoon extra-virgin olive oil
- 2 garlic cloves, minced
- 1 large shallot, minced
- 8 ounces mushrooms, sliced
- 1 pound asparagus, woody ends trimmed, cut into 1-inch pieces
- 1/2 cup low-sodium vegetable or chicken broth
- 1/4 cup grated Parmesan cheese
- 1 tablespoon lemon juice
- 1 teaspoon lemon zest
- Salt and black pepper, to taste
- 1/4 cup chopped fresh parsley
- Optional: 1/4 cup toasted walnuts, roughly chopped
Method
- Wash the asparagus and other produce appropriately. Bring a large pot of water to a boil and cook the pasta according to its package directions until the texture suits you. Reserve 1/2 cup of the cooking water, then drain.
- While the pasta cooks, heat the olive oil in a large skillet over medium heat. Add the shallot and garlic and cook gently until fragrant, avoiding burned garlic.
- Add the mushrooms and cook, stirring as needed, until they soften and release moisture, approximately 5 minutes.
- Add asparagus and broth. Simmer until the asparagus is cooked to your preferred tenderness, checking after several minutes rather than relying on a fixed time for every spear thickness.
- Add the drained pasta, lemon juice, lemon zest, and Parmesan. Toss and add a small amount of reserved pasta water as needed to loosen the sauce.
- Season to taste and serve with parsley and the optional walnuts.
Adaptations and Allergens
Use vegetable broth for a meat-free version. Check cheese labeling if you follow a strict vegetarian diet. Pasta and Parmesan commonly contain wheat and milk respectively; walnuts add a tree-nut allergen. Choose suitable substitutions for your needs and check every product’s label.
You can add a suitable protein food if desired, but the pasta does not need to become carbohydrate-free to fit a fitness routine. This is a recipe, not an individualized nutrition prescription.
Store Leftovers Safely
Follow USDA leftover guidance: refrigerate promptly in shallow containers and reheat leftovers to 165°F. Do not leave the finished dish on a counter for the rest of the day.
For exercise planning, explore 30-minute private training and book a Free Body Diagnostic at VIP Fitness Center, 1620 Lemoine Ave, Suite 2, Fort Lee — upstairs.