Fettuccine with Swiss chard and mushrooms
Dietitian's tip: Swiss chard is a leafy, cruciferous vegetable that is a good source of vitamins A and C and iron. Prepare the leaves like you'd prepare spinach leaves and the stems like asparagus.
SERVES 4
Ingredients
2 tablespoons olive oil
1/2 cup chopped shallots or green onions
2 garlic cloves, sliced
8 to 10 small mushrooms, sliced
1 pound Swiss chard, trimmed of stems, washed thoroughly and chopped into 1-inch pieces
6 ounces uncooked fettuccine
1/4 cup grated Parmesan cheese
1/4 teaspoon cracked black pepper
Directions
In a large skillet, heat the olive oil over medium heat. Add the shallots, garlic and mushrooms. Saute the vegetables until tender, about 5 minutes. Add the Swiss chard, reduce heat and cover for about 3 minutes. Using tongs, turn the chard over so that uncooked leaves are on the bottom and wilted leaves are on top. Cover and cook until completely wilted, about another 3 minutes.
Fill a large pot 3/4 full with water and bring to boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain thoroughly, reserving 1/4 cup of the pasta water. Return the drained pasta to the pot. Add the Swiss chard mixture and the reserved pasta water. Toss to mix evenly.
Divide the pasta onto warmed plates. Top each serving with 1 tablespoon Parmesan cheese and cracked black pepper. Serve immediately.
Nutritional Analysis(per serving)Calories 298 Cholesterol 4 mg
Protein 11 g Sodium 325 mg
Carbohydrate 41 g Fiber 3 g
Total fat 10 g Potassium 740 mg
Saturated fat 2 g Calcium 133 mg
Monounsaturated fat 6 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 2
Protein and dairy 1/2
Fats 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Nonstarchy vegetables 2
Meat and meat substitutes 1/2
Fats 2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 2
Dairy foods (low-fat or fat-free) 1/2
Fats and oils 2
http://www.mayoclinic.com/health/hea...ecipes/NU00373 
Linear Mode
