Dinner: Pasta with Peas, Asparagus, Butter Lettuce, and Prosciutto

Recipe by Molly Stevens Using campanelle or medium shell pasta is key here: The pasta catches all of the little ingredients, like the sweet green peas and the salty prosciutto.

This recipe includes superfoods such as:

Asparagus

Health benefits of Pasta with Peas, Asparagus, Butter Lettuce, and Prosciutto

Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet.

Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. This is particularly beneficial for women with PCOS, as they often experience insulin resistance, leading to elevated blood sugar levels and potentially contributing to weight gain and metabolic complications. By improving insulin sensitivity, asparagus can help manage these symptoms more effectively.

Furthermore, asparagus is a great source of dietary fiber, which plays a key role in maintaining a healthy digestive system. Fiber helps regulate blood sugar levels by slowing the absorption of sugar, offering another layer of support for insulin resistance. Additionally, the high fiber content in asparagus can aid in weight management, an important aspect for those with PCOS, as maintaining a healthy weight can help reduce the severity of the condition's symptoms.

Asparagus also contains a unique compound called inulin, a prebiotic that promotes digestive health by supporting the growth of beneficial gut bacteria. A healthy gut microbiome is crucial for overall health and can have a positive impact on the management of PCOS by improving digestion, nutrient absorption, and possibly even hormonal balance.

Incorporating asparagus into the diet can be both easy and delicious. It can be grilled, roasted, steamed, or added to salads, omelets, and stir-fries. Its versatility and nutritional profile make asparagus an invaluable superfood for those looking to manage PCOS symptoms through a healthy and balanced diet. By contributing to better insulin sensitivity, weight management, and digestive health, asparagus offers a natural way to support the body in dealing with the challenges of PCOS.

Ingredients

2 tablespoons (1/4 stick) butter
2 tablespoons extra-virgin olive oil plus additional for drizzling
1/2 pound spring onions or green onions (dark green parts discarded); white parts cut into 1/4-inch-thick slices, pale green parts cut into 1/2-inch-thick slices
2 tablespoons minced shallot
Coarse kosher salt
1/2 cup dry white wine
1/2 cup low-salt chicken broth
1 1/2 pounds asparagus, cut crosswise into 3/4-inch pieces
2 cups shelled fresh peas (from about 2 pounds peas in pods)
1 pound campanelle (trumpet-shaped pasta) or medium (about 1-inch) shell-shaped pasta
1 head of butter lettuce or Boston lettuce (about 6 ounces), cored, leaves cut into 3/4-inch-wide slices
1 cup finely grated Parmesan cheese plus additional for sprinkling
1/2 cup chopped fresh Italian parsley
4 ounces thinly sliced prosciutto, cut crosswise into 1/2-inch-wide strips

Instructions

Melt butter with 2 tablespoons oil in heavy large skillet over medium heat. Add onions and shallot. Sprinkle with coarse salt and pepper. Sauté until tender (do not brown), about 8 minutes. Add wine; increase heat to medium-high and simmer until liquid is reduced to glaze, about 3 minutes. Add broth and bring to simmer; set aside.
Cook asparagus in large pot of boiling salted water until just tender, 2 to 4 minutes, depending on thickness of asparagus. Using skimmer or slotted spoon, transfer to large bowl of ice water. Return water to boil. Add peas and cook until just tender, about 2 minutes. Using skimmer, transfer to bowl with asparagus. Drain vegetables.
Return water in pot to boil. Cook pasta until tender but still firm to bite, stirring occasionally. Drain, reserving 1 cup pasta cooking liquid.
Meanwhile, reheat onion mixture. Add lettuce and stir just until wilted, about 1 minute. Add drained asparagus and peas; stir until heated through.
Add pasta, 1 cup Parmesan cheese, and parsley to skillet with vegetables; toss, adding reserved pasta cooking liquid by 1/4 cupfuls if dry. Season with salt and pepper.
Transfer pasta to large shallow bowl. Sprinkle prosciutto over; drizzle with olive oil. Serve, passing more cheese alongside.

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