Penne with tomatoes, asparagus and goat cheese

Ingredients

• 1/3 pound whole-wheat penne pasta
• 1 cup chopped asparagus, 1-inch pieces
• 1 tablespoon water
• 1/2 cup halved cherry tomatoes
• 1/4 cup chopped fresh basil, plus whole leaves for garnish
• 1 tablespoon minced garlic
• 1/8 teaspoon freshly ground black pepper
• 2 ounces goat cheese

Directions

Fill a large pot 3/4 full with water and bring to boil. Add the pasta and cook according to the package directions. Drain the pasta.

While the pasta is cooking, put the asparagus and water in a microwave-safe bowl. Heat the asparagus on high power until tender-crisp, about 3 minutes.

In a bowl, combine the cherry tomatoes, basil, garlic and pepper. Add the asparagus, pasta and goat cheese and toss until well mixed. Place in the refrigerator for at least 20 minutes to cool.

Divide the pasta between the plates. Garnish with fresh basil leaves and serve.

Serving Information

SERVES 2

Nutritional analysis per serving

Calories: 392
Total carbohydrate: 65 g
Cholesterol: 13 mg
Dietary fiber: 10 g
Monounsaturated fat: 1 g
Protein: 17 g
Saturated fat: 4 g
Serving size: About 2 cups
Sodium: 150 mg
Total fat: 8 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1
Grains and grain products: 2
Vegetables: 2

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Nonstarchy vegetables: 2
Starches: 3

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 3
Protein and dairy: 1
Vegetables: 2