Description:
Whole-wheat Pasta is an excellent source of complex carbohydrates which provide a slow release of energy. Unlike simple sugars that offer a quick, yet fleeting boost of energy, pasta helps sustain energy.
Pasta is a useful source of protein, is very low in sodium and cholesterol-free. Whole wheat pasta can provide up to 25% of daily fiber requirements in every one cup portion.Pastas are a good source of iron (with about 2mg in a 1-cup serving), potassium, and many are also enriched with thiamine, niacin, and other B vitamins.
Asparagus is an alkaline food which is rich in protein but low in calories and carbohydrates. Although it's available all year round, asparagus usually is most found and best in spring and is harvested when it is about 6 to 8 inches tall. It is an excellent source of potassium, folic acid, vitamins A, C and K, and traces of vitamin B complex. A good source of dietary fiber, asparagus is also rich in niacin, phosphorus and very low sodium. And my favourite health benefit of asparagus and certainly most impressive is that it is one of those few vegetables that actually has the calcium and magnesium in the ideal ratio of 2:1.
Ingredients:
1 box, 12 oz (375 g) whole-wheat macaroni noodles
1 tbsp (15 mL) olive oil
2 cups (500 mL) white mushrooms, sliced
1 cup (250 mL) asparagus, chopped, tough ends removed
cup (125 mL) celery, chopped
2 green onions, finely chopped
1 can 19 oz (540 mL) ready to serve, reduced fat and sodium, Cream of Mushroom soup
cup (125 mL) skim milk
1/3 cup (85 mL) asiago cheese, grated
1 cup (250 mL) light, old cheddar cheese, grated
Ground pepper to taste
Directions:
Preheat oven to 400 F (200 C).
Cook pasta as directed on the box.
Meanwhile, in fry pan, heat oil over medium heat. Saute' mushrooms until soft. Add asparagus and celery and cook 5 minutes. Remove from heat.
In a large bowl, mix together cooked pasta, mushrooms, asparagus, celery, green onion, soup, milk, asiago cheese and pepper.
Pour mixture into large casserole dish and top with cheddar cheese.
Bake for 15 minutes.
Leftovers taste great for lunch the next day!
Servings: 6
Nutrient Information:
per serving (2 cups)
Calories: 345 -Protein: 17 g -Fat: 10 g- Saturated fat: 5 g- Dietary cholesterol: 19 mg Carbohydrate: 50 g- Dietary fibre: 7 g -Sodium: 429 mg -Potassium: 430 mg
Notes: Recipe developed by Nadine Day, a registered dietitian. The Heart and Stroke Foundation.
Special Diet: Vegetarian, Low Sodium, High Protein, High Fibre
Category: Side Dishes
Submitted By: OK In Health
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