HEALTHY RECIPIES

Alpine Mushroom

INGREDIENTS

• 8 ounces whole-wheat fettuccine
• 6 cups shredded Savoy cabbage, (about 1 small head)
• 2 teaspoons extra-virgin olive oil
• 4 medium portobello mushroom caps, gills removed, thinly sliced
• 1 small onion, chopped
• 3 cloves garlic, minced
• 3/4 cup dry white wine
• 2 teaspoons all-purpose flour
• 1 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 cup grape tomatoes, halved
• 1 cup diced smoked cheese, such as smoked mozzarella, Cheddar or gouda
• 2 teaspoons chopped fresh sage, or 3/4 teaspoon dried

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PREPARATION

1. Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add cabbage and continue cooking, stirring occasionally, until the pasta and cabbage are tender, about 4 minutes more. Reserve 1/2 cup of the cooking liquid and drain the pasta and cabbage.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add mushrooms, onion and garlic and cook, stirring often, until the mushrooms are tender and beginning to release their liquid, about 5 minutes.
3. Whisk wine and flour in a small bowl. Add to the pan along with salt and pepper; cook, stirring, until the mixture thickens, about 1 minute. Add tomatoes and cook until just beginning to break down, about 1 minute more.
4. Return the pasta and cabbage to the pot. Add the mushroom sauce, the reserved cooking liquid, cheese and sage; gently toss to combine.

NUTRITION

Per serving: 278 calories; 7 g fat ( 3 g sat , 3 g mono ); 15 mg cholesterol; 40 g carbohydrates; 13 g protein;8 g fiber; 536 mg sodium; 633 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Vitamin A (20% dv), Potassium (18% dv), Calcium & Iron (15% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 1/2 medium-fat meat

PREPARATION

1. Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add cabbage and continue cooking, stirring occasionally, until the pasta and cabbage are tender, about 4 minutes more. Reserve 1/2 cup of the cooking liquid and drain the pasta and cabbage.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add mushrooms, onion and garlic and cook, stirring often, until the mushrooms are tender and beginning to release their liquid, about 5 minutes.
3. Whisk wine and flour in a small bowl. Add to the pan along with salt and pepper; cook, stirring, until the mixture thickens, about 1 minute. Add tomatoes and cook until just beginning to break down, about 1 minute more.
4. Return the pasta and cabbage to the pot. Add the mushroom sauce, the reserved cooking liquid, cheese and sage; gently toss to combine.

NUTRITION

Per serving: 278 calories; 7 g fat ( 3 g sat , 3 g mono ); 15 mg cholesterol; 40 g carbohydrates; 13 g protein;8 g fiber; 536 mg sodium; 633 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Vitamin A (20% dv), Potassium (18% dv), Calcium & Iron (15% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 1/2 medium-fat meat