Fettuccine with Swiss chard and mushrooms

Dietician's Tip

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

Ingredients

  • 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

Directions

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.

Serving Information

Serves 4

Nutritional analysis per serving

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

DASH Eating Plan Servings

Fats and oils: 2
Grains and grain products: 2
Vegetables: 3

Diabetes Meal Plan Choices

Fats: 2
Nonstarchy vegetables: 3
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Fats: 2
Vegetables: 3

Last Updated Aug 29, 2019


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