Pasta with Mushrooms and Broccoli Rabe

Pasta with Mushrooms and Broccoli Rabe

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

2 servings
Preparation 15 min
Cooking 10 min

260 calories per serving 


Ingredients

110 g broccoli rabe    
110 g penne, whole wheat, or shells   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    
1/4 sprig rosemary, fresh, finely chopped   0.4 g
4 tsp pasta cooking water   20 mL
4 tsp Parmesan cheese, grated [optional]   4 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (230g)

Amount

% DV*

* DV = Daily Value

Calories

260

Fat

5 g

8 %

Saturated 1 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

25 %

Vitamin C

25 %

Calcium

8 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¾ serving
Grain Products: 2 servings
Milk and Alternatives: 0 serving
Meat and Alternatives: ¼ serving

More info

Claims

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

More info


This recipe is in the following categories: Pasta | First courses/Appetizers | Diabetes-friendly | Heart-healthy | High Fibre | High Iron | Low Cholesterol | Low Saturated Fat | Italian

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