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Pasta with Mushrooms and Broccoli Rabe

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This spicy pasta sauce is particularly suited to go with a whole wheat pasta.

Preparation : 15 min Cooking : 10 min
260 calories/serving
  • Very easy
  • Nuts & Peanuts Free
  • Diabetes-friendly
  • Heart-healthy

Ingredients

110 g broccoli rabe
110 g penne, whole wheat 1 1/3 cup
1/2 tbsp olive oil 8 mL
1 Portobello mushrooms, cut into 1 cm-thick slices 45 g
20 g salami, spicy, cut into small pieces
rosemary, fresh, finely chopped 0.4 g
4 tsp pasta cooking water 20 mL
4 tsp Parmesan cheese, grated [optional] 4 g
salt [optional]
ground pepper to taste [optional]

Before you start

Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.

Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.

Method

  1. Prepare the broccoli rabe: remove any tough portions of the stalks and wash well. Blanch in a pot with plenty of salted water about 4-5 min, then drain. Cut the broccoli rabe into chunks and set them aside, keeping them warm.
  2. To save time, the rest of the sauce preparation and pasta cooking can be done at the same time. Cook the pasta.
  3. In the meantime, heat the oil in a skillet over medium heat. Gently sauté the mushrooms, with stirring, until they are cooked al dente. Add the drained broccoli rabe, salami and rosemary.
  4. Drain the pasta, setting aside the required amount of cooking water. Pour the water and pasta into the skillet with the seasoned vegetables, then mix well. Adjust the seasoning, add the grated Parmesan (optional), then serve in the warmed dishes.

Nutrition Facts Table

per 1 Serving (220g)

Amount

% Daily Value

Calories

260

Fat

5 g

8 %

Saturated 0.8 g
+ Trans 0 g

4 %

Cholesterol

10 mg

Sodium

160 mg

7 %

Carbohydrate

43 g

14 %

Fibre

6 g

23 %

Sugars

2 g

Protein

13 g

Vitamin A

26 %

Vitamin C

26 %

Calcium

9 %

Iron

16 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : 2 servings
Milk and Alternatives : 0 serving
Meat and Alternatives : ¼ serving

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Cholesterol, Saturated Fat
Source of  :
Calcium, Potassium, Vitamin B2, Vitamin B6, Vitamin C
Good source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin E, Zinc
Excellent source of  :
Manganese, Selenium, Vitamin A, Vitamin K
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables 0
Meat and Alternatives ½
Fats 1

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