(Serves 4)

• 2 bunches asparagus, trimmed and cut on the angle into 2cm lengths

• 1 medium fennel bulb, thinly sliced

• 1 brown onion, thinly sliced

• 4 cloves garlic, thinly sliced

• 4 Italian sausages

• 300g pasta of your choice

• 1 cup rocket

• 125g mascarpone

• 80g parmesan cheese, finely grated

• Pinch salt & pepper

1. Cook the pasta
   Bring a pot of salted water to the boil and cook pasta according to packet directions.
   Reserve 1 cup of pasta water, then drain. Drizzle a little olive oil through to stop it sticking and set aside.

2. Char the asparagus
   Heat a large frypan over medium-high heat with a splash of olive oil. Cook asparagus for 2–3 minutes until lightly golden and charred. Remove and set aside.

3. Soften the veg
   In the same pan, add fennel and onion. Cook for 2–3 minutes until starting to soften and colour. Add garlic and cook for a further minute until fragrant. Remove and set aside with the asparagus.

4. Cook the sausage
   Return the pan to medium heat. Squeeze the filling from the sausage casings, pinching into little bite-sized meatballs straight into the pan. Cook for 3–4 minutes, turning occasionally, until golden and cooked through.

5. Make it saucy
   Add the asparagus, fennel, and onion back into the pan. Stir in mascarpone and a splash of pasta water to create a creamy sauce. Add rocket and cooked pasta, tossing gently until everything is coated. Taste & tweak with salt, pepper, or extra pasta water if needed.

6. Dish it up!
   Divide into bowls, sprinkle with parmesan, and finish with cracked pepper or lemon zest if desired.

Snapshot!

This creamy pasta dish provides 2937 kJ of energy and 29 g of protein, offering satisfying fuel and support for fullness. With 47 g of carbohydrates and 8 g of sugars, it’s a moderate-carb comfort meal, balanced by 7 g of fibre to help steady blood sugars. It contains 42 g of total fat, including 20 g of saturated fat, delivering its rich, indulgent flavour. Sodium sits at 974 mg, with naturally occurring minerals such as potassium (688 mg) and phosphorus (461 mg) coming from the vegetables, dairy, and sausage. Best enjoyed mindfully, this dish delivers hearty satisfaction with a thoughtful nod to carb control.

What it means on the plate

This pasta has been adapted to support more balanced blood sugars, with carbohydrates reduced and fibre maintained for steadier energy. The mix of protein, fat and fibre helps slow digestion, supporting a more gradual rise in glucose. It’s still a rich comfort dish, higher in fat and energy, so it fits best as an occasional, satisfying dinner rather than an everyday choice.

Food group balance → Comfort pasta, levelled up with greens and creamy goodness.

• Grains 2.4 serves (pasta)

• Vegetables 1.7 serves (asparagus, fennel, onion, garlic, rocket)

• Protein 0.5 serve (sausages)

• Dairy 1 serve (mascarpone & parmesan)

CWJ Takeaway

A cosy, flavour-forward pasta built for comfort with a little more carb control. By reducing pasta and boosting veggies, it offers a steadier energy release while keeping all the creamy, herby joy of the original dish. Best enjoyed mindfully, alongside extra greens or a crisp salad for added balance.