Creamy Asparagus Pasta
(Courtesy of Eating Well)
●8 ounces whole-wheat penne pasta
●1 bunch asparagus, trimmed and cut into 3/4-inch pieces
●1 1/2 cups whole milk
●4 teaspoons whole-grain mustard
●4 teaspoons flour
●1/2 teaspoon salt
●1/2 teaspoon freshly ground pepper
●2 teaspoons extra-virgin olive oil
●3 tablespoons minced garlic
●2 teaspoons minced fresh tarragon, or 1/2 teaspoon dried
●1 teaspoon freshly grated lemon zest
●2 teaspoons lemon juice
●1/2 cup grated Parmesan cheese, divided
●First, bring a large pot of water to a boil. Add pasta and cook for 3 minutes less than the package directions. Add asparagus and continue cooking until the pasta and asparagus are just tender, 3 minutes more. Drain and return to the pot.
●Meanwhile, whisk milk, mustard, flour, salt and pepper in a medium bowl. Heat the oil in a medium saucepan over medium-high heat. Add garlic and cook, stirring, until fragrant and lightly browned, 30 seconds to 1 minute. Whisk in the milk mixture. Bring to a simmer, stirring constantly, and cook until thickened, 1 to 2 minutes. Stir in tarragon, lemon zest and juice.
●Stir the sauce into the pasta-asparagus mixture. Cook over medium-high heat, stirring, until the sauce is thick, creamy and coats the pasta, 1 to 2 minutes. Stir in 1/4 cup Parmesan. Divide the pasta among 4 bowls and top with the remaining 1/4 cup Parmesan.
Garbanzo Bean-Veggie Pita with Creamy Avocado Dressing
●2 ½ cups dry garbanzo beans (chickpeas) (16 ounces)
●7 cups water
●1 large onion, quartered
●4 cloves garlic, crushed
●3/4 tsp salt
●1/2 of a medium avocado, peeled and chopped
●1/2 cup plain fat-free Greek yogurt
●1 tsp red wine vinegar
●1/2 cup snipped fresh basil
●1/4 cup snipped fresh chives
●2 cups chopped fresh spinach
●1 cup halved cherry or grape tomatoes
●1 cup sliced green onions (8)
●4 pita bread rounds, halved crosswise and warmed
●Rinse garbanzo beans; drain. Place beans in a 3 1/2- or 4-quart slow cooker. Stir in the water, onion, 3 of the garlic cloves, and the salt. Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4 1/2 hours or until tender. Drain and rinse beans; cool. Discard solids. Reserve half of the cooked garbanzo beans for another use.*
●For dressing, in a food processor combine the remaining garlic clove, avocado, yogurt, and vinegar. Cover and process until smooth. Add basil and chives. Cover and process with on/off pulses just until combined.
●In a large bowl combine the remaining cooked garbanzo beans, spinach, tomatoes, and green onions. Spoon bean mixture into pita bread halves. Add dressing.