What’s for Lunch Tomorrow?

Posted on June 3, 2010

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First, the Rootin’ Tootin’ Salad from yesterday was delicious and super filling. Fiber is good. Tonight’s recipe was an experiment and it is…what’s a synonym delicious? Ah yes, it is pleasing, especially to the taste.

Seashells and Mushrooms in Basil Creme Sauce
from Vibrant Life May/June Issue; recipe by Vic and Dee Scalzo

Yield: 4 1-cup servings

8 ounces whole-wheat seashell macaroni, uncooked
3 cups portabello or button mushrooms, sliced
2 teaspoons dried or fresh basil, chopped
1/4 teaspoon garlic powder
1 tablespoon unbleached flour
1 cup soy milk
3 tablespoons vegan cheese, grated


1. Cook macaroni according to the package directions. Drain.
2. While pasta is cooking, heat large nonstick skillet over medium-high heat. Add mushrooms. Sprinkle with basil and garlic powder. Cook five minutes, or until mushrooms are tender, stirring frequently.
3. Place flour in a small bowl. Add a few tablespoons of milk, stirring to make a thick paste. Gradually add remaining milk, stirring until smooth. Add mixture to skillet, along with cheese. Reduce heat to medium and cook, stirring until the sauce thickens slightly. Toss in the seashell macaroni and coat with sauce.

Nutritionals:
Calories: 179; Total Fat: 3 g; Protein: 11.5 g; Fiber: 6.2 g; Sodium: 104 mg

Okay, let’s get to cooking!

The pasta. Yes, I weighed it

It’s ready

Mushrooms sliced and basil chopped

Sauteed mushrooms in water to reduce fat content

I made a roux. . . okay, it was more like memories of a roux

The finished product and for a first run, it tasted pretty good


Next time, I’ll incorporate veggies into the cooking process. Tomorrow, I’ll toss in some frozen spinach and corn.

If you try it, let me know what you think.

Until the next episode, keep eating right!

– Kareen, RD

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