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Healthy Recipes

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Whole Wheat Fettuccine with Wild Mushroom Sauce

Winston Craig, MPH, PhD, RD, writes on Vegetarian-Nutrition.info: "The Pharaohs prized mushrooms as a delicacy, and the Greeks believed that mushrooms provided strength for warriors in battle. The Romans regarded mushrooms as a gift from God and served them only on festive occasions, while the Chinese treasured them as a health food...The latest findings show that white button mushrooms can reduce the risk of breast cancer and prostate cancer. An extract of white button mushrooms decreased cell proliferation and decreased tumor size in a dose-dependent manner. The chemoprotective effect can be seen with an intake of about 100 grams (3.5 ozs) of mushrooms per day...Lentinan, a beta-glucan isolated from the fruiting body of shiitake mushrooms, appears to stimulate the immune system, help fight infection, and demonstrates anti-tumor activity."

Ingredients

Water
1/4 cup minced shallots
2 pkgs. sliced portobello mushrooms — (6 oz. each) stemmed and cut in 3/4-inch pieces
1/2 lb. white mushrooms — stemmed and thinly sliced
1 tsp. minced fresh rosemary or 1/2 tsp. dried — crushed
1 cup fat-free reduced-sodium vegetable broth
12 oz. whole wheat fettuccine or spaghetti
1 Tbsp. capers — rinsed and finely chopped
Sea salt and freshly ground black pepper to taste
1/4 cup minced Italian parsley

(As always, for the healthiest recipe, use organic content whenever possible.)

Directions:

1. In large non-stick skillet, heat 2 tbsp. of water over medium-high heat. Add shallots. Sauté until soft, 3 to 4 minutes, stirring constantly and adding water if needed to prevent sticking.

2. Add mushrooms. Sauté until tender and liquid has evaporated, about 8 minutes, stirring occasionally.

3. Add rosemary and broth. Simmer until two thirds of liquid has evaporated, 5 to 8 minutes. The white mushrooms should be very soft and the portabellas still chunky.

4. Meanwhile, boil water for cooking pasta. Just after adding broth to mushrooms, add pasta to boiling water. Cook according to package directions. Drain well. Transfer pasta to serving bowl or divide among 4 dinner plates.

5. Stir capers into mushrooms. Season sauce with salt and pepper, if desired. Divide mushroom sauce over pasta. Sprinkle with parsley and serve.

Makes 6 servings.

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