Lemony Asparagus Pasta, DASH-Friendly Dinner

This lemony asparagus pasta tastes rich, but it skips the heavy cream. Instead, a light sauce of low-fat milk, mustard, and garlic coats whole-wheat pasta and tender asparagus. Then lemon and fresh tarragon brighten every bite. It makes two generous servings in about 30 minutes.

Why This Lemony Asparagus Pasta Fits the DASH Diet

The NHLBI’s DASH eating plan emphasizes vegetables, fruits, and whole grains. It also includes fat-free or low-fat dairy and vegetable oils. In fact, this dish checks several of those boxes at once. Specifically, it uses whole-wheat pasta, a full half bunch of asparagus, low-fat milk, and a little olive oil.

For more on cooking with olive oil, see our post on olive oil and heart health.

Lighter on Cheese and Salt

The original version called for 1/2 cup of Parmesan for two servings. However, this version cuts it to 1/4 cup. The American Heart Association names cheese as a source of saturated fat. For that reason, it recommends keeping saturated fat under 6% of total calories.

This version also drops the pinch of salt and skips salting the pasta water. Parmesan and mustard still add some sodium, so compare mustard labels if you can. The AHA recommends no more than 2,300 mg of sodium a day. Its optimal goal is 1,500 mg for most adults.

What Asparagus Adds

Asparagus is a good source of folate. According to the NIH Office of Dietary Supplements, 4 boiled spears provide 89 micrograms. In other words, that is 22% of the Daily Value.

Lemony Asparagus Pasta Recipe

Serves: 2

Allergens: contains dairy (milk, Parmesan), wheat (pasta, flour), and mustard.

Before you start, measure out the sauce ingredients. Once the garlic turns golden, the sauce comes together quickly.

Ingredients

Whole-wheat penne or other short pasta: 4 ounces
Asparagus: 1/2 bunch, trimmed and cut into 3/4-inch pieces
Low-fat (1%) or fat-free milk: 3/4 cup
Whole-grain mustard: 2 teaspoons
Flour: 2 teaspoons
Black pepper: 1/4 teaspoon
Extra-virgin olive oil: 1 teaspoon
Garlic: 2 tablespoons, minced
Fresh tarragon: 1 teaspoon, minced (or 1/4 teaspoon dried)
Lemon zest: 1/2 teaspoon, freshly grated
Fresh lemon juice: 1 teaspoon
Parmesan cheese: 1/4 cup, grated

Directions

Bring a large pot of water to a boil. Skip the salt.
Add the pasta and cook for 6 minutes.
Next, add the asparagus. Cook, stirring now and then, until the pasta and asparagus are just tender.
Drain well and return everything to the pot.
Meanwhile, whisk the milk, flour, mustard, and pepper in a small bowl.
Then warm the olive oil in a small saucepan over medium heat. Add the garlic and cook until golden.
Whisk in the milk mixture and bring it to a simmer. Keep whisking until the sauce thickens.
Take the pan off the heat. After that, stir in the tarragon, lemon zest, and lemon juice.
Finally, toss the sauce with the pasta and asparagus. Sprinkle with Parmesan and serve.

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It was 170/110, this morning it was 120/80
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Tips for Your Lemony Asparagus Pasta

Want more vegetables? Halved cherry tomatoes add color, so toss a handful in with the sauce at the end. You can also stir in spinach or peas with the asparagus. For extra protein, add white beans or sliced grilled chicken. As a bonus, both fit the DASH plan, which includes beans and poultry.

Looking for another DASH-friendly dinner? Try our heart-healthy roasted vegetable bowl.

How to Lower Blood Pressure Naturally

A bowl of lemony asparagus pasta is one simple step toward a heart-healthy routine. RESPeRATE is an FDA-cleared device clinically shown to lower blood pressure through device-guided slow breathing. It works alongside your physician-directed treatment plan, not instead of it. See how RESPeRATE works and whether it fits your daily routine.