Dishing It Up!

by Victoria Mattson

Victoria Mattson is a local cook, confectionaire and writer. She offers healthy and nutritious recipes and food tips in each issue of North County Outlook. Phone (360) 658-9903 or e-mail victoria@northcountyoutlook.com.

Raise your hand if you love pasta! My hand is high in the air. For me, pasta for dinner used to mean eating until I was stuffed, becoming lethargic afterwards, and then being hungry again in a few hours. I don't eat pasta like that anymore. Now I enjoy it as a component of the meal, rather than as the star attraction.

Pasta is a high calorie food, but it can still be enjoyed during weight loss. In fact, it is a great food choice, provided the portions are kept to a healthy size and the pasta is made with nutrient-rich whole grains. A two-ounce portion of dry pasta will yield about 1 1/2 cups of cooked pasta, which is a satisfying portion size when surrounded by other ingredients.

Whole wheat pasta has more than twice the amount of fiber as white pasta. That extra fiber makes you feel full and satisfied after a meal, just what you want if you're cutting back on calories. Another bonus is that whole wheat pasta has a low glycemic index. This means that it will not raise blood sugar quickly, compared to other carbohydrates (such as white pasta, rice or bread). One beneficial effect of avoiding blood sugar spikes is that it delays the onset of hunger.

Whole grain pastas are showing up more and more on grocery store shelves. Barilla, for example, offers five different pastas made with whole wheat flour, along with several Barilla Plus pastas, which are fortified with additional fiber and nutrients. In Marysville, a good source of whole wheat pastas is the bulk section of Winco Supermarket.

The Fettuccine recipe listed below can be made with your choice of seasonally fresh vegetables. You can also vary the dish by adding diced chicken or shrimp. Low fat milk, slightly thickened with flour, is a great substitute for heavy cream found in traditional cream sauces.



Fettuccine with Asparagus in Cream Sauce

(Serves 4)



8 ounces whole-wheat fettuccine

1 tablespoon olive oil

3 cups fresh asparagus, cut into 2" pieces

2 cups sliced shiitake mushrooms

1 teaspoon minced garlic

2 tablespoons sherry

2 cups low-fat milk

1 teaspoon salt

1/2 teaspoon pepper

1 cup parmesan cheese

Cook pasta in a large pot of boiling water 8 to 10 minutes. Drain and set aside.

Meanwhile, heat oil in a large skillet over medium heat. Add asparagus and mushrooms. Cook, stirring often, until the asparagus is tender, about 6-8 minutes. Add garlic and cook, stirring, for 1 minute. Add sherry, stirring to scrape up any brown bits.

Whisk milk and flour together, add the salt and pepper and 2/3 cup of parmesan cheese until melted. Add the sauce to the pasta and gently toss to combine. Serve with the remaining 1/3 cup of Parmesan cheese sprinkled over the finished dish.

Victoria Mattson, co-owner of Let's Dish!, provides ready-to-cook meals for pick up or delivery. Phone 360-658-9903 or visit www.letsdish.com.