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Fettuccine with Swiss chard and mushrooms

July 27, 2022

Recipe

This pasta dish comes together very quickly and is perfect when time is limited and you're hungry.

Serves 4

Swiss chard is a good source of iron and vitamins A and C.

To make this plant based, leave out Parmesan cheese.

In a large skillet, heat the olive oil over medium heat. Add the shallots, garlic and mushrooms. Saute the vegetables until tender, about 5 minutes. Add the Swiss chard, reduce heat and cover for about 3 minutes. Using tongs, turn the chard over so that uncooked leaves are on the bottom and wilted leaves are on top. Cover and cook until completely wilted, about another 3 minutes.

Fill a large pot 3/4 full with water and bring to boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain thoroughly, reserving 1/4 cup of the pasta water. Return the drained pasta to the pot. Add the Swiss chard mixture and the reserved pasta water. Toss to mix evenly.

Divide the pasta onto warmed plates. Top each serving with cracked black pepper and 1 tablespoon Parmesan cheese. Serve immediately.

2 tablespoons olive oil
1/2 cup chopped shallots or green onions
2 garlic cloves, sliced
8 to 10 small mushrooms, sliced
1 pound Swiss chard, trimmed of stems, washed thoroughly and chopped into 1-inch pieces
6 ounces uncooked whole-wheat fettuccine
1/4 teaspoon cracked black pepper
1/4 cup grated Parmesan cheese

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 2 Fats and oils Fruits 2 Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 3 Vegetables

Diabetes Meal Plan Choices

2 Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 3 Nonstarchy vegetables 2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

2 Carbohydrates 2 Fats Fruits Protein and dairy Sweets 3 Vegetables

Nutritional analysis per serving

Calcium 322 Calories 44 g Total carbohydrate 4 mg Cholesterol 8 g Dietary fiber 6 g Monounsaturated fat Potassium 14 g Protein 2 g Saturated fat About 1 1/2 cups Serving size 337 mg Sodium 10 g Total fat