Mushroom & Kale Protein Pasta

Kale and mushrooms about to go bad in the fridge… Make a pasta dish!

“What about pasta?”

I get that question a lot from patients who have diabetes. Pasta is a well known higher carbohydrate food and therefore many patients feel it needs to be banned from their diet. There is always something you can do to help fit in your favorite foods and also be mindful of health and diabetes management.

1. Variety is key – Vary your carbohydrate choices! Example: Brown rice, fruit, milk, beans, pasta…
2. Portion is important.
3. Add veggies and protein to balance it out.
4. Choose a higher fiber, higher protein pasta to reduce the blood sugar response. Examples include: Whole grain pasta, zucchini noodles, spaghetti squash, or a lentil-based pasta like the one used in this recipe. These options also increase the vitamin and mineral content to better nourish our bodies. See below…

• 2 oz. Simple Truth Red Lentil & Quinoa Fusilli Pasta contains 34g carbohydrates, 3g of fiber, and 13g of protein
• 2 oz. Banza Chickpea Pasta contains 32g carbohydrates, 5g of fiber, and 12g of protein
• 2 oz. Kroger Enriched Pasta contains 42g carbohydrates, 2g of fiber, and 7g of protein

All in all, we have options and we don’t have to sacrifice what we love, but we do have to be wise about our choices. Use the tips above, look at other daily choices you are making with food and beyond, and try to take the time to learn yourself, and learn to live more fully with food!

Guess what I’m doing this weekend? Making homemade pasta with my best friend from dietetics… & Jack and our husbands, of course! <3

Mushroom & Kale Protein Pasta

Lentil pasta boosts the protein, fiber and reduces the total carbohydrates, the sautéed vegetables pack in nutrients and flavor, and the quick cheese sauce seals the deal with creamy goodness. Quick, comforting, and nutritious as always.

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Course Main Course

Servings 6

Ingredients

  

1x2x3x

• 8 oz. Lentil Pasta Simple Truth Red Lentil & Quinoa Fusili Pasta
• 4 "Big Ole Handfuls" Kale, Stems Removed
• 2, 8 oz. Containers Sliced Mushrooms
• 2 Tbsp Olive Oil
• 1/2 tsp Kosher Salt
• 1/4 C Butter
• 1/4 C Flour All-purpose
• 1 tsp Minced Garlic
• 1 tsp Dried Basil
• 1/2 tsp Kosher Salt
• 1 tsp Ground Black Pepper
• 1.5 C Milk I used 2%
• 8 oz. Shredded Mozzarella Cheese Sargento
• 1 Lemon

Instructions

 

• In a saucepan, cook pasta according to package directions.
• In a skillet over medium heat, add kale leaves and mushrooms with olive oil and 1/2 tsp kosher salt. Saute for about 15 minutes.
• After pasta is cooked, drain in colander and set aside. In the saucepan, melt 1/4 C butter with minced garlic. Add 1/4 C flour and whisk to thicken. Stir in milk until thickened. Stir in shredded cheese until melted. Add salt, pepper, and dried basil.
• Either mix it all in the skillet or add it all to a large bowl (preferably with a lid for easy clean up!). Stir it all up and serve with freshly squeezed lemon and a shake of black pepper.

Tried this recipe?Let us know how it was!