Pasta with Mushrooms and Broccoli Rabe

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

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Preparation : 15 min Cooking : 10 min
250 calories/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] 0.2 g
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 (220 g)

Amount

% Daily Value

Calories

250

Fat

5 g

7 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

10 mg

Sodium

120 mg

5 %

Carbohydrate

43 g

14 %

Fibre

6 g

23 %

Sugars

1 g

Net Carbs

37 g

Protein

12 g

Vitamin A

26 %

Vitamin C

26 %

Calcium

7 %

Iron

16 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables 0
Meat and Alternatives ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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