A healthy alternative to traditional cream and cheese-laden pasta dishes, this unusual spaghetti dish is filled with heart-healthy fatty acids and fibre. Ground pumpkin seeds add an intriguing texture to the mix as they melt into the pasta along with the grated Parmesan. Interestingly, scientists have recently discovered that the dish’s brown mushrooms may have potent anti-inflammatory properties—yet another good reason to dig in!
1 1/2 cups (350 mL) whole crimini mushrooms
1 garlic clove
2 Tbsp (30 mL) extra-virgin olive oil
14 oz (400 g) whole wheat or Kamut spaghetti
1/2 cup (125 mL) whole grain bread crumbs
1 lemon, zest and juice, divided
1/4 cup (60 mL) minced parsley, divided
1/2 tsp (2 mL) red pepper flakes
Salt and pepper, to taste
1/4 cup (60 mL) grated low-sodium Parmesan cheese
1/4 cup (60 mL) ground pumpkin seeds, shelled
Preheat oven to 350 F (180 C).
Scrub mushrooms well and place with garlic clove (do not remove peel) on baking sheet. Drizzle with oil and place in oven. Roast for 15 to 20 minutes, or until mushrooms are tender and juicy and garlic clove is soft.
Meanwhile, cook spaghetti in large pot of boiling water until al dente. While spaghetti is boiling, dry-fry bread crumbs, lemon zest, half of parsley, and red pepper flakes until golden brown and crispy. Stir continuously to avoid burning. Set aside.
When mushrooms and garlic are done, remove from oven and chop coarsely. Remove peel from garlic and dice.
Drain pasta and toss with remaining parsley, lemon juice, mushrooms, garlic, and juices from baking sheet. Add salt and pepper to taste and divide pasta evenly into 4 serving bowls. Scatter bread crumb mixture evenly over each bowl and top each with an equal amount of Parmesan and pumpkin seeds. Serve immediately.
Each serving contains: 384 calories; 17 g protein; 18 g total fat (4 g sat. fat, 0 g trans fat); 44 g total carbohydrates (2 g sugars, 7 g fibre); 112 mg sodium
source: "Pumpkin Seeds", alive #372, October 2013
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