|Mushroom Marinara with Zucchini|
Break away from the 'pasta rut' and try this 'pasta swap' of healthy zucchini with a flavorful sauce.
High in fiber, water, vitamin A, vitamin C, folate, calcium and potassium, zucchini offers an abundance of nutrients to support your health. The water and fiber help you manage your weight by providing low-calorie volume. Its vitamins and minerals boost your immune system and promote the health of your heart, skin, lungs and eyes. It contains no saturated fats or cholesterol. Its peel is a good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers. It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart friendly electrolyte and helps bring the reduction in blood pressure and heart rates by countering pressure-effects of sodium.
Mushrooms actually have a surprisingly high nutritional value. They are low in calories, carbohydrates, fat and sodium. They are very high in water content (80 to 90% water) and fiber which makes them a great diet food! Mushrooms out rank bananas on the potassium chart. Potassium helps the body process sodium and lower blood pressure.
Tomatoes has long been linked to heart health. Fresh tomatoes have been shown to help lower total cholesterol, LDL cholesterol, and triglycerides.
Ingredients (serves 8, 67 calories per serving)
1 medium onion, chopped
½ cup red wine or water
2 garlic cloves, minced
3-4 cups sliced fresh mushrooms (button mushrooms)
One 15-oz can chopped tomatoes
One 28-oz can tomato sauce
1 teaspoon cayenne
1/4 teaspoon fennel seed
1 large zucchini
1 large zucchini
- Braise onion for 2 minutes in wine, then add the garlic and mushrooms
- Continue cooking until the onion is soft and the mushrooms are light brown
- Stir in the tomatoes, tomato sauce, and seasonings and simmer 20 to 30 minutes
- Peel zucchini lengthwise using the nutrient-rich skins
- Freeze unused portions
Note to vegan chef
I like the zucchini raw but you could steam it. If you decide to make this with pasta I recommend fettuccine. (I have tried it with spaghetti, angel hair, ziti and rotini)
Reference: Zucchini Nutrition Facts, The Health Benefits of Zucchini, Nutritional Value of Mushrooms, Tomatoes, Nutrition info by LoseIt
Modified from "Food for Life" by Neal Barnard, M.D.; recipe by Jennifer Raymond, Mushroom Marinara with Pasta, p263.