Creamy Mushroom and Spinach Pasta (diabetic)
Printed from Inclusive Kitchen — Creamy Mushroom and Spinach Pasta
Creamy Mushroom and Spinach Pasta is a delightful dish that combines the earthy flavors of mushrooms with the vibrant freshness of spinach, all enveloped in a luscious, creamy sauce. This diabetic-friendly variant swaps traditional ingredients for healthier alternatives, ensuring you can enjoy a comforting meal without the guilt. The use of whole wheat pasta and a light cream sauce not only reduces the carbohydrate load but also adds a nutty flavor that pairs beautifully with the sautéed vegetables.
Historically, pasta has been a staple in Italian cuisine for centuries, with its origins tracing back to ancient civilizations. The combination of mushrooms and spinach in pasta dishes is particularly popular in Italian cooking, where fresh, seasonal ingredients take center stage. This recipe embraces that tradition while making it accessible for those mindful of their carbohydrate intake. After all, who says you can’t enjoy a hearty plate of pasta while keeping your health in check?
As you prepare this dish, you’ll find that the creamy sauce is not only easy to make but also incredibly versatile. You can adjust the seasoning to your liking or even add in other vegetables you have on hand. And if you’re feeling adventurous, a sprinkle of parmesan cheese can elevate the dish, though it’s best to keep it light. Just remember, moderation is key—much like the number of times you can tell your friends you’re on a “no-carb” diet before they start rolling their eyes!
So, gather your ingredients and get ready to whip up a comforting bowl of Creamy Mushroom and Spinach Pasta that’s not just delicious but also aligns with your dietary goals. With its rich flavors and satisfying texture, this dish is sure to become a favorite, proving that healthy eating doesn’t have to be boring. After all, life is too short to skip the pasta—just make sure it’s the right kind!
Ingredients
- 8 oz whole wheat pasta
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 8 oz mushrooms, sliced
- 5 cups fresh spinach
- 4 oz low-fat cream cheese
- 1 cup low-sodium vegetable broth
- 0.5 tsp black pepper
- 0.25 tsp salt
- 2 tbsp parmesan cheese, grated
Instructions
- Begin by bringing a large pot of salted water to a boil over high heat. Add 8 ounces of whole wheat pasta and cook according to package instructions until al dente, usually about 8 to 10 minutes. Stir occasionally to prevent sticking.
- While the pasta cooks, heat 2 tablespoons of olive oil in a large skillet over medium heat. Once the oil is shimmering, add 3 minced garlic cloves and sauté for about 1 minute until fragrant, being careful not to burn them.
- Next, add 8 ounces of sliced mushrooms to the skillet. Cook for about 5 to 7 minutes, stirring occasionally, until the mushrooms are browned and have released their moisture. This step enhances their flavor and texture.
- Once the mushrooms are ready, add 5 cups of fresh spinach to the skillet. Stir well and cook for about 2 to 3 minutes until the spinach is wilted. The vibrant green color indicates it’s ready.
- Reduce the heat to low and add 4 ounces of low-fat cream cheese to the skillet. Stir until the cream cheese is melted and well combined with the vegetables, creating a creamy sauce.
- Pour in 1 cup of low-sodium vegetable broth to the skillet, stirring to combine. This will help thin out the sauce while adding flavor. Let it simmer for about 3 to 5 minutes.
- Season the sauce with 0.5 teaspoon of black pepper and 0.25 teaspoon of salt, adjusting to taste. Remember, you can always add more, but you can’t take it out!
- Once the pasta is cooked, reserve 1 cup of the pasta water, then drain the rest. Add the drained pasta to the skillet with the creamy mushroom and spinach sauce.
- Toss the pasta in the sauce, adding reserved pasta water a little at a time until you reach your desired consistency. This helps the sauce cling to the pasta beautifully.
- Serve the pasta hot, garnished with 2 tablespoons of grated parmesan cheese if desired. This adds a lovely umami flavor without overwhelming the dish.
- Enjoy your creamy mushroom and spinach pasta immediately, savoring the rich flavors and satisfying textures. It’s a dish that proves healthy can be delicious!
- Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove with a splash of water to revive the sauce.
Nutrition (per serving)
- Calories: 350
- Carbs g: 45
- Protein g: 15
- Fat g: 10
- Sugar g: 3
