YIELD: 4 SERVINGS
1-1/4 cups evaporated skim or low-fat milk
1/4 cup fat-free egg substitute
1/4 teaspoon coarsely ground black pepper
8 ounces penne pasta (about 3 cups)
1-1/2 cups 1-inch pieces fresh asparagus (about 1/2 pound)
1/2 cup frozen (unthawed) green peas
1 teaspoon crushed garlic
4 ounces thinly sliced lean ham (about 125 grams) cut into thin strips
1/4 cup plus 2 tablespoons grated Parmesan cheese, divided
1. Pour the evaporated milk, egg substitute, and black pepper in a small bowl and stir to mix well. Set aside.
2. Cook the pasta al dente according to package directions. One minute before the pasta is done add the asparagus and peas and cook for 1 minute more or until the asparagus is crisp-tender and the pasta is al dente. Drain well, return to the pot, and cover to keep warm.
3. Coat a large non-stick skillet with cooking spray and preheat over medium-high heat. Add the garlic and ham and cook, stirring frequently, for a couple of minutes or until the ham starts to brown.
4. Reduce the heat under the skillet to medium-low and add the pasta to the skillet. Slowly pour the evaporated milk mixture over the pasta and toss gently for a minute or two or until sauce thickens slightly. Add a little more evaporated milk if the sauce seems too dry.
5. Remove the skillet from the heat and toss in half of the Parmesan cheese. Serve hot, topping each serving with some of the remaining Parmesan cheese.
Nutritional Facts (per 1-3/4 cup serving)
CALORIES: 378 CARBOHYDRATES: 58 g CHOLESTEROL: 18 mg
FAT: 4.8 g FIBER: 3.3 g PROTEIN: 26 g SODIUM: 584 mg
CALCIUM: 396 mg GI RATING: LOW