Here is a delicious chef-approved recipe for your meatless Monday. Incorporating vegetables into your daily diet is as important as drinking water. Vegetables provide important vitamins and nutrients along with dietary fiber, which has been proven to help reduce blood cholesterol levels and aid digestive function.  For more healthy recipes and nutrition tips, make sure to follow us online.



3 quarts water

1 tablespoon olive oil

1 pound of asparagus cut 1 inch in length

3 garlic cloves, minced

1 pint of cherry tomatoes, cut in half

2 ounces pecorino Romano cheese, grated

½ teaspoon salt

½ teaspoon ground black pepper

1 large egg

8 ounces penne pasta, uncooked

¼ cup fresh basil leaves



1. In a large pot, bring water to a boil.

2. Coat skillet pan with oil and set over medium heat. Add asparagus to pan and sauté for 3 minutes. Add garlic and sauté for 1 minute. Add tomatoes and cook until tender, about 5 minutes.

3. In a mixing bowl, whisk together, cheese, salt, pepper, and egg. Set aside.

4. Add pasta to boiling water and cook for 10 minutes until softened (Al dente). Drain pasta and in a bowl, add egg mixture and toss. Add tomato and asparagus mixture and toss. Add 1 cup of Low-Fat White Sauce to coat, toss then serve. Use remaining white sauce as needed. Enjoy!


Low-Fat White Sauce

YIELD: Makes 3 Cups



6 tablespoons all-purpose flour

3 cups low-fat milk

1/4 teaspoon ground nutmeg

1/3 cup Parmesan cheese, grated

1 large egg, beaten

1 teaspoon butter



Whisk together flour and 1 cup of milk in a saucepan over medium heat, removing any lumps. Add remaining 2 cups of milk and nutmeg. Wisk together until mixture thickens and boils approximately 10 minutes. Remove from heat and add Parmesan, egg, butter, salt, and pepper. Let cool then cover and refrigerate.