Pasta with Asparagus and Lemon (Full of Fiber)

A tangy pasta dish boasting glutathione and folate-rich asparagus.

Serves 4 (serving size: ¼ recipe)

• 13½ ounces whole-wheat spaghetti
• 1 large lemon
• 2 tablespoons unsalted butter
• 2 tablespoons olive oil
• 10 ounces asparagus, cut into 3-inch pieces
• ½ cup white wine
• Sea salt (optional)
• Freshly ground black pepper
• ⅓ cup freshly grated Parmesan or parmigiana-reggiano cheese
  
• 2 tablespoons chopped fresh parsley

Boil 1 gallon of water for the pasta. Cook pasta to al dente, about 8 minutes. Drain the pasta and reserve. Meanwhile, grate the zest of the lemon into a small bowl then squeeze the juice from the lemon into the same bowl. Set aside. Melt the butter in a large skillet over medium-high heat. When the butter is browned and fragrant (after about 2 minutes) add the olive oil, lemon zest, asparagus, and white wine. Cook for 3 minutes. Asparagus should be bright green. Add the pasta and mix well. Remove the pan from the heat and season to taste with salt (if using) and pepper. Add the cheese and toss well. Sprinkle with parsley and serve immediately.

Servings of fruits and vegetables: 0.5 vegetables

Diabetes-beating phytonutrients: glutathione, quercetin

Nutrition information: 510 calories, 18 grams protein, 16 grams total fat, 6 grams saturated fat, 20 milligrams cholesterol, 79 grams carbohydrate, 14 grams dietary fiber, 290 milligrams sodium