bowl of meditteranean pasta

Mediterranean pasta healthy pregnancy recipe

This pasta is sure to keep you energized all day as it is loaded with the complex carbohydrates you need, and fiber to help your digestive system run smoothly.

Ingredients

  • 2 tablespoons unsalted butter
  • 1 tablespoon olive oil
  • 1/2 pound mushrooms, sliced
  • 6 ounces whole wheat pasta, like spaghetti or angel hair
  • 3 cloves garlic, large
  • 1/3 cup white table wine, chicken broth or 2 tablespoons lemon juice may be substituted
  • 1/2 cup artichoke hearts, marinated
  • 1/4 cup sundried tomatoes, packed in oil
  • 1/4 cup green olives, chopped
  • Lemon zest, for serving

Directions

  1. Put a large pot of water on to boil
  2. In a large skillet (preferably not non-stick), add the butter and olive oil over medium heat. When melted, add the sliced mushrooms and stir. Let the mushrooms cook, undisturbed until they start to slightly brown and release their juices. This will take 5-8 minutes.
  3. Add a small handful of salt to the pasta water once it boils, and then add the spaghetti. Stir.
  4. Next, add the garlic to the mushrooms and sauté for 1 minute. Add the white wine and scrape the bottom of the pan. Let the wine reduce for about a minute. (If you’re substituting the wine for broth or lemon juice, do not reduce).
  5. Stir in the remaining ingredients, except the lemon zest.
  6. Add the al dente pasta to the skillet and stir very well to coat with the sauce. Add a ladle of pasta water if you think it needs it. (You could also add a bit of oil from the marinated artichoke hearts or sundried tomatoes).
  7. Divide between two plates and serve, topped with lemon zest.

A note about cooking with wine during pregnancy: Drinking alcohol during pregnancy is unsafe, but what about eating foods that have been cooked with some alcohol? Realistically, foods cooked with small amounts of alcohol are safe to eat during pregnancy because of how little alcohol remains after cooking or baking food. According to the Agricultural Research Services of the United States Department of Agriculture, about 25% of the alcohol used in cooking remains after a food has been simmered or baked for about 60 minutes.

There will still be trace amounts of alcohol in this recipe, however, so if you prefer to skip it, you can substitute the ⅓ cup white wine with ⅓ cup chicken broth or 2 tb lemon juice.


Image and recipe reprinted with permission from www.foodfanatic.com and www.healthyaperture.com

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