Asparagus, Mushrooms, and Pasta With Creamy Mustard Sauce

Here’s the key to a healthy pasta dish: Don’t focus on the pasta.

Make the star ingredients veggies or protein, and toss in a little pasta along the way, as opposed to the other way around. For this dish, my star ingredients are two vegetables, and you’ll be shocked at how little pasta is actually used.

This is the second consecutive recipe post featuring asparagus, because…. ’tis the season! Check out my recipe for Asparagus and Sugar Snap Salad with Molasses Vinaigrette HERE.

Here’s my recipe for Asparagus, Mushrooms, and Pasta with Creamy Mustard Sauce.

Start with one bunch asparagus, woody ends trimmed off, cut into 2″ pieces. (My bunch yielded 10 ounces of asparagus, if you’re the measuring sort.)

You’ll also need 1 pound mushrooms, chopped into bite sized pieces. You may have to halve or quarter the mushrooms depending on the size. You want all the pieces roughly the same size, so they cook evenly. And if 1 pound seems like a lot of mushrooms, it is. But they’ll cook down a lot.

You’re going to saute the asparagus and mushrooms together in a big skillet with 1 teaspoon olive oil, until everything is tender.

Meanwhile, measure out exactly one serving of pasta. That’s it. One serving. According to the box for my pasta, one serving was 50 grams, so I weighed out exactly 50 grams.

Boil the pasta, following the directions on the box, then drain and set aside.

You can also start making the creamy mushroom sauce too! Start with 1 cup low-sodium vegetable or chicken broth (whatever you have around). Put it in a small saucepan over low heat. You’re going to simmer it for 10 minutes or so, until it reduces down to 1/2 cup.

I added 1 pinch of saffron at the start, but that’s totally optional.

Once it’s reduced, take it off the heat and stir in:

  • 1 cup nonfat Greek yogurt
  • 2 tablespoons Dijon mustard

Be sure to take it off the heat before adding these ingredients! The first time I experimented with this, I left the pot on the heat, and the yogurt curdled, and I had to toss it. (Thanks to my friend Mike, a culinary school graduate and restaurant executive, who helped identify what I did wrong.) If you must return it to the heat, because the other components of the meal aren’t ready or something, keep it on low low low heat.

And you’re basically done. Throw the cooked veggies in the bottom of a big bowl, add the pasta on top, and pour the sauce on top.

And voila! Dinner is served.

If you think a mustard sauce sounds a little weird with pasta, well, I don’t blame you. I thought that too. But mustard goes great with vegetables, and pasta is pretty much a blank canvas, and this is a really delicious dish. The sauce feels creamy and decadent, and it’s completely guilt-free.

Oh, I garnished the bowl with 1 tablespoon shredded parmesan cheese, because, you know, pasta.

This dish is very satisfying, between the sauce, the different veggie textures, and just a bit of pasta to make it seem indulgent. And it’s pretty versatile: you could add chicken or salmon, or whatever veggies you have lying around, to bulk it up.

And here’s the best part: The entire recipe – ALL OF IT – has 576 calories. So if you split it between two people as a main entree, each person is only eating 288 calories. If you split it between 4 people as a smaller side dish, that’s only 144 calories.

In addition to the 576 calories, the entire recipe has 9 grams of fat and 80 grams of carbs – so you can do the math depending on how many people are eating it.

The one that surprised me is the protein: the entire recipe has a whopping 50 grams – pretty good for a vegetarian dish! (Provided you use veggie stock.) Nearly half of that protein comes from the mushrooms and asparagus, oddly enough.

So if you’re trying to manage your calories and carbs, and get some good protein, too, this recipe is the way to go!

Keep it up, David!

More healthy recipes on my Recipes page!


Follow me! I’m @keepitupdavid on Facebook, Instagram, Twitter, and Snapchat, and I’m on Google+ too! There’s also a “Sign Me Up” box on this page (at the top of the right-hand column) where you can subscribe to receive new posts via email!

11 Responses to Asparagus, Mushrooms, and Pasta With Creamy Mustard Sauce

  1. Stephanie says:

    This meal looks delicious. I will definitely need to try this one. Do you think it freezes beautifully? Love the pasta. Don’t you hate letting perfectly good food go to waste? lol

    • David says:

      I have no idea how it freezes, but most pasta freezes great! Do mushrooms freeze ok? That’s the component I know the least about.

      • G.M. Grena says:

        Sheer coincidence–Wednesday night I brought home some cooked mushrooms leftover from lunch, froze them that night, thawed them this morning for breakfast, & they were just as yummy, though they probably lost some nutritional value.

  2. Lisa DiMauro says:

    haha, love the pasta! And this sounds delicious 🙂

  3. Linda says:

    Did you literally write that entire post and not mention ONCE that it’s penis pasta?! I love you Dave!

  4. Jan N. says:

    Thank you for sharing this recipe. This looks absolutely delicious! I’m definitely going to make it this weekend. Love the pasta … too funny.

  5. Jeff Dinkin says:

    Looks like a dish you can really wrap your lips around! LOL!

  6. Angie V says:

    Sounds wonderful but I’m not sure if my local grocery store carries that type of pasta. I know I’m not supposed to focus on the pasta, but what can I say? I feel a little obsessed with making sure I get the right one for the job. I don’t want to get one that will be too limp and leave me feeling…unsatisfied. That would be very disappointing.

  7. Pat says:

    Lemme get this straight. What do “Protein”, “Creamy”, “Woody ends”, “toss it”, and “satisfying” have in common?
    David’s pasta!!

  8. Looks great. I really like the idea of a mustard sauce.

Leave a Reply to David Cancel reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: