Asparagus, Grape Tomatoes, Portobello Mushrooms and Sliced Almond with Whole Wheat Rotini
Boost your vegetable and fibre intake with this healthy and delicious asparagus and mushroom pasta dish.
1 box (375g or 5 cups) whole wheat uncooked Rotini pasta
2 cups (500 mL) grape tomatoes cut into halves
1/2 cup (125 mL) fresh basil, chopped
6 tablespoons (75 mL) extra virgin olive oil
1 medium onion, diced
2 cups (500 mL/3 large) Portobello mushrooms, chopped
3 to 3 1/2 cups (750-875 mL/1 bunch) asparagus, chopped
1 cup (250 mL) sliced almonds
4 cloves garlic, crushed
1 tablespoon (15 mL) ginger, minced
1/2 teaspoon (2 mL) pepper
1/4 teaspoon (1 mL) crushed red pepper
1/2 teaspoon (2 mL) salt (optional)
Parmesan cheese to sprinkle
Bring large pot of water to a boil for cooking the pasta.
While waiting for the water to boil, halve grape tomatoes and chop basil. Mix together in a small bowl, adding two tablespoons (25 mL) of extra virgin olive oil. Set aside.
Dice onion and chop mushrooms. Chop asparagus into 1 inch pieces (2.5 cm). Discard the coarse woody ends of asparagus stalks. Crush garlic and mince ginger.
Add Rotini to boiling water. Follow package directions for doneness. Most whole wheat Rotini requires about 12 to 13 minutes of cooking time.
While the pasta is cooking, in another saucepan sauté onions in 1/4 cup (50 mL) of extra virgin olive oil for one to two minutes at medium heat.
Add the mushrooms, asparagus, almonds, pepper and crushed red pepper to the saucepan. Sauté for about six minutes or until the asparagus is tender yet crisp.
Add garlic and ginger to saucepan and sauté for another one to two minutes. Be careful not to let the garlic burn.
When the pasta is cooked, drain the water and add pasta back into the large pot. Add bowl containing grape tomatoes mixture along with the sautéed vegetables and almonds. Mix all ingredients together gently.
Serve topped with Parmesan cheese.
Serves 6 people
Serving size: 2 cups (500 mL)
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Calories 462
Cholesterol 0 mg
Total fat 23 g
Saturated 2.7 g
Monounsaturated 15.1 g
Polyunsaturated 3.9 g
Carb 55 g
Protein 17 g
Fibre 10.1 g
Calcium 107 mg
Magnesium 112.7 mg
Sodium 211 mg
Potassium 523 mg
Vitamin E 7.2 mg
