Vermicelli with asparagus and tomatoes - Mayo Clinic

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Vermicelli with vegetables

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Dietitian s tip

Olive oil used in place of other fats can lower your risk of heart disease by reducing your blood cholesterol level. To make this plant based, leave out cheese.

Number of servings

Serves 2 High FiberHealthy carb

Ingredients

2 teaspoons extra-virgin olive oil, divided 6 asparagus spears 4 ounces dried whole-grain vermicelli 1 medium tomato, chopped 1 tablespoon minced garlic 2 tablespoons chopped fresh basil 4 tablespoons freshly grated Parmesan, divided 1/8 teaspoon ground black pepper, or to taste

Directions

Add 1 teaspoon of the olive oil to a skillet. Saute asparagus over medium-high heat until lightly browned and tender-crisp. Remove from pan and allow to cool. Cut into 1-inch pieces. Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until tender (al dente), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Put the pasta into a large bowl. Drizzle the remaining 1 teaspoon olive oil over the pasta and toss gently. Add the tomato, garlic, basil, asparagus, and 2 tablespoons of the Parmesan. Toss to mix evenly. Divide the pasta between individual plates. Top each serving with 1 tablespoon Parmesan and black pepper, as desired. Serve immediately.

Nutritional analysis per serving

Serving size About 1 cup pasta with vegetables

Total carbohydrate 48 gDietary fiber 8 gSodium 160 mgSaturated fat 2 gTotal fat 9 gTrans fat 0 gCholesterol 9 mgProtein 13 gMonounsaturated fat 4 gCalories 325Total sugars 3 gAdded sugars 0 g

DASH Eating Plan Servings

Grains and grain products 3 Dairy foods (low-fat or fat-free) 1/2 Fats and oils 1 Vegetables 1 DASH diet: Recommended servings Sample DASH menus

Mayo Clinic Healthy Weight Pyramid Servings

Fats 2 Vegetables 1 Carbohydrates 3

Diabetes Meal Plan Choices

Fats 2 Nonstarchy vegetables 1 Starches 3 ShareTweet Aug. 02, 2022

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