|Penne pasta||4 ounces|
|Wild mushrooms (eg, shitake, oyster), stemmed and thinly sliced||¼ pound (4 ounces)|
|Olive oil||2 + 1 teaspoon|
|Yellow onion, sliced into thin strips||¼|
|White wine||¼ cup|
|Vegetable broth||1 cup|
|Fresh thyme leaves||1 teaspoon|
|Freshly ground pepper to taste|
|Grated Parmesan cheese||2 tablespoons|
- Cook pasta according to package directions, omitting fat and salt.
- Heat 2 teaspoons of oil in a large skillet over medium-high heat. Add mushrooms and cook, stirring occasionally, 2-3 minutes until soft. Transfer to a plate and set aside.
- Add 1 teaspoon oil to skillet, then add onion and cook 2 minutes. Pour in wine and cook, scraping brown bits off the bottom of the pan, until wine has evaporated, about 30 seconds. Stir in vegetable broth and bring to a boil. Return mushrooms to pan, reduce heat to medium, and cook for another 2 minutes.
- Toss pasta with mushroom sauce and thyme, season with pepper, top with Parmesan, and serve.
2.5 starches; 2 vegetables; 1.5 fats; 0.5 lean meat substitute
Side Suggestions: Tossed Salad
|Serving Size||½ of recipe|
|Saturated Fat||2.5 g|
|Dietary Fiber||9 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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