Fettuccine with Asparagus

Fettuccine with Asparagus

A very tasty and colourful Spring pasta.

2 servings
Preparation 15 min
Cooking 15 min

490 calories per serving 


Ingredients

1 tbsp olive oil   15 mL
10 asparagus, average size   200 g
160 g gluten free/wheat free fettuccine    
1 tbsp butter, unsalted   14 g
1/2 shallots, finely chopped   20 g
1/2 clove garlic, finely chopped    
7 1/2 mini-tomatoes (cherry, miniature or grape)   1/2 cup
50 g feta cheese, diced    
3 tbsp cream 15%   45 mL
1 pinch nutmeg, to taste    
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.

Method

  1. Preheat the oven to 230ºC/450ºF.
  2. Prepare the asparagus. Lay the asparagus in a single layer on an oiled baking tray. Coat thoroughly with oil, then add a little salt. Bake in the middle of the oven until the asparagus change colour, about 8-10 min, depending on their size. Shake the tray a couple times during cooking, so that the asparagus will cook evenly. Set aside.
  3. To save time, the rest of the sauce preparation and the pasta cooking can be done at the same time.
  4. Cook the pasta.
  5. Meanwhile, melt the butter in a frying pan over medium heat. Add the finely chopped shallot and garlic, then sauté 2-3 min. Add the mini-tomatoes. Cut the asparagus into bite-size pieces (about 1,5 cm) and add them to the pan. Dice the feta and stir it into the pan. Mix well, then lower the heat to very low. Pour in the cream. Add just a little salt (feta cheese is rather salty), pepper, and grated nutmeg to taste.
  6. Pour the drained pasta into the pan, mix well and adjust the seasoning.
  7. Serve in the warmed dishes.

Nutrition Facts Table

Nutrition Facts

per 1 serving (260g)

Amount

% DV*

* DV = Daily Value

Calories

490

Fat

19 g

29 %

Saturated 9 g
+ Trans 0.2 g

47 %

Cholesterol

45 mg

Sodium

300 mg

12 %

Carbohydrate

67 g

22 %

Fibre

5 g

19 %

Sugars

6 g

Protein

14 g

Vitamin A

30 %

Vitamin C

15 %

Calcium

20 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: servings
Milk and Alternatives: ½ serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar
Source of :
Copper, Magnesium, Manganese, Niacin, Pantothenic Acid, Selenium, Vitamin B1, Vitamin B6, Vitamin C
Good source of :
Calcium, Fibre, Vitamin B2, Vitamin E, Zinc
Excellent source of :
Folacin, Iron, Phosphorus, Potassium, Vitamin A, Vitamin B12, Vitamin K

More info


This recipe is in the following categories: Pasta | Vegetables | Main courses/Entrées | Halal | High Calcium | High Fibre | High Iron | Kosher | Vegetarian | Italian

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