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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free pasta in this dish.

 

"Food is an important part of a balanced diet."
-Fran Lebowitz, Author

The refrigerator light goes on...

I love using sausage in recipes like this. I look for the best quality sausage with as natural ingredients possible. I also look for those with lower sodium - no more than about 350 mg per ounce. Adding the sausage early in the cooking, as with this recipe, intensifies the flavor and means that you'll have to add less salt to your dish.

Green Onions

The terms "green onion" and "scallion" are usually used interchangeably. As if that might not be confusing enough, green onions are also known as spring onions or salad onions. All are white onions that are harvested before they are mature. Scallions are often thought of as less mature, smaller onions.

Green onions are harvested before a bulb develops and this is the best way to determine the difference between the two. Scallions don't form as much of a bulb at the white base. You can use either in a recipe that calls for green onions or scallions, but you may find a wide variety in flavor. Scallions are generally milder, but when buying green onions there is no way to know how strong the flavor is until you actually put them to a taste test.

A single green onion weighs about an ounce and has 51 micrograms of Vitamin K.

Ramps have become very popular lately. Think of them as wild green onions on steroids. They're also known as wild leeks and I've even seen them listed as the Tennessee truffle. They have a stronger flavor - more like garlic and are not cultivated so are usually available only from March to June.

4 ounces green onions = 36 calories, 0g fat, 0g sat fat, 0 mono fat, 2g protein, 8g carbohydrates, 18mg sodium, 0mg cholesterol


 

Wild Mushroom and Sausage Linguine



Servings = 2 | Serving size =2 ounces pasta with mushrooms and sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe does not make very good leftovers.

3 quarts water
3 ounces spicy Italian sausage
1 tsp olive oil
6 green onions (sliced crosswise)
1/2 lb crimini mushrooms (sliced)
1/2 lb oyster mushrooms (sliced)
1/2 lb shiitake mushrooms (sliced)
1/8 tsp red pepper flakes
1/8 tsp salt
fresh ground black pepper (to taste)
4 ounces whole wheat or gluten-free linquine
1/4 cup fresh parsley (chopped)
2 tsp unsalted butter
2 Tbsp Parmigiano-Reggiano (grated)

Place the water in a large stock pot over high heat.

While the water is heating, remove the casing from the sausage and cut into small dice or crumble.

Place a large non-stick skillet over medium high heat and add the sausage. Cook, stirring frequently for about 5 minutes.

Add the olive oil and the white part of the green onions. Cook for about one minute. Add the mushrooms and increase the heat to high. Add the red pepper flakes, salt, and black pepper.

While the mushrooms are cooking, add the pasta to the boiling water. Stir well and keep stirring occasionally.

Cook the mushrooms, tossing frequently, until the mushrooms are well browned. Adjust the heat to medium or medium-high.

When the pasta is done, add the parsley and the green part of the green onions to the pan. Toss well. Add 1 cup of the pasta water and toss well. Add the butter and then the drained pasta. Toss well.

Serve topped with the parmesan cheese.

Nutrition Facts

Serving size = 2 ounces pasta with mushrooms and sauce

Servings = 2

.

Amount Per Serving

Calories 534 Calories from Fat 176
  % Daily Value
Total Fat 20g 30%
    Saturated Fat 7g 35%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 42mg 14%
Sodium 480mg 20%
Total Carbohydrates 70g 23%
    Dietary Fiber 11g 45%
    Sugars 8g  
Protein 29g  
Vitamin A 25% Vitamin C 42%
Calcium 12% Iron 32%
Vitamin K 218 mcg Potassium 2001 mg
Magnesium 153 mg