Penne Pasta with Mushrooms and Spinach

Penne Pasta  with Mushrooms and Spinach

This delicious dish can be quickly prepared within 30 minutes. It is a great balance of healthy carbohydrates, protein, fat and dietary fiber which makes it a healthy one-dish meal.


*I used this olive salad


Cook pasta according to the package directions. Drain and set aside. Wash mushrooms thoroughly to get rid of all the dirt, chop in slices. Rinse spinach leaves and pat dry with a paper towel. Wash, and chop the onion. Peel and mince garlic cloves. Put a pan in medium flame. Add olive oil and add chopped onion and minced garlic. Sauté a little, then add mushrooms and sauté for about 2-3 minutes. Add spinach and turn off the stove. Add pasta, olive salad, feta cheese, and herbs. Mix well. Let it sit for 5 minutes or so to let the flavor absorb and kick in. Divide into four portions. Enjoy and eat with confidence!

Recipe profile: Vegetarian

Food rating and therapeutic health benefits:

This food is rated as a Green-Yellow dot, healthy meal replacer in our food rating system (Food Coach) due to the following healthy qualities which are known to promote positive health and wellbeing if consumed as a part of a healthy diet and lifestyle.

  • Moderate in calories per serving
  • A healthy balance of carbohydrates, protein, fat and dietary fiber
  • Low in saturated fat
  • Contain zero trans fats
  • Healthy balance of sodium
  • No added sugars
  • Good source of calcium and potassium
  • Excellent source of iron
  • No food additives, artificial flavor or color

Per serving this dish meets approximately 54% (1.3 cups) of the daily vegetable intake and 42%  of grain (2.5 oz) intake of MyPlate requirement.  It also provides about 10% or more daily value (DV) of the B vitamins, 287% of DV of Vitamin K, 102% of DV of Selenium, and 64% of DV of Manganese. B Vitamins play a vital role in maintaining energy levels and overall wellbeing. Vitamin K is known to improve bone health and wound healing and healthy blood clot.  Manganese and Selenium are both powerful antioxidants and are needed for a healthy immune system and thyroid health. Manganese and dietary fiber in the dish should also help in maintaining healthy blood sugars and weight if consumed as a part of an overall healthy diet and lifestyle.

Dietitian Nutritionist Recommendations:

This great dish can be easily incorporated into your daily healthy diet to be in balance with your daily caloric and nutrients need. No one food is perfect so you need to include foods from all food groups on a general healthy diet (whole grains, whole fruits, vegetables, lean meats, eggs, fish, beans, legumes, lentils, and low-fat dairy) with minimally added sugar, fat, salt and other food additives.

Dietary Cautions:  People taking blood thinners such as Coumadin needs to be careful as excessive vitamin K intake can interfere with  the efficacy of the medication.

Note: This page is not medical advice. This can be only used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider and or purchase our Medical Nutrition Therapy to ensure your personal medical nutritional needs. Thank you!

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