Wild Mushroom Pasta

Wild Mushroom Pasta

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

If you don’t have a mycologist in the family, rely on your local grocer to explain the varieties of mushrooms. Asian grocery stores are often a source for exotic dried mushrooms, often more affordable price than fresh; simply reconstitute them in water. Serves 4.

Ingredients

  • 12 ounces spiral pasta
  • 2 tablespoons olive oil
  • 1 pound assorted mushrooms, sliced
  • 1 medium onion, sliced
  • 2 cloves garlic, minced
  • ½ lemon
  • 2 small zucchini, chopped
  • 1 cup carrots, peeled and sliced
  • ½ cup low-sodium chicken broth
  • ½ cup parsley, chopped
  • 4 tablespoons grated Parmesan cheese

Directions

  1. Bring water to boil for pasta. Cook until al dente and strain.
  2. Meanwhile, heat the oil in a skillet. Add the mushrooms, onions, and garlic. Cook until softened and lightly browned. Squeeze the lemon over them.
  3. Add the zucchini and carrots. Cook, stirring until tender crisp, about 2 minutes.
  4. When the pan becomes dry, add the broth. Lower heat and cook 4 minutes longer, stirring occasionally.
  5. Add the cooked pasta and parsley until combined. Garnish with Parmesan cheese.

Per serving: 482 calories, 20 gm protein, 75 gm carbohydrate, 12 gm fat, 3 gm sat fat, 7 gm mono fat, 85 mg cholesterol, 6 gm fiber, 145 mg sodium

THE SEASONED COOK Use a variety of fresh and dried mushrooms. To reconstitute dried mushrooms, cover with hot tap water and let soak for 10-15 minutes. Feel free to use spiral pasta that has vegetable flavors, too.

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