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Whole Wheat Pasta with Salmon and Mushroom Tomato Sauce

Other

Contributed by: Chun To Li

Whole Wheat Pasta with Salmon and Mushroom Tomato Sauce

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This is a great, filling meal full of whole grains, protein, and vegetables. 

Serves:
2 servings
Total Time:
30 minutes
Prep Time:
10 minutes
Cook Time:
20 minutes

Ingredients


Pasta - 4 oz, whole wheat Oil - 2 Tablespoons, olive Salmon - 1 can (6 oz), canned, drained Garlic - 3 cloves, minced Onion - 1 medium, diced Mushroom - ½ cup, sliced Tomato_Sauce - 1 can (15 oz), no salt added Salt - ¼ teaspoon Pepper - to taste Basil - ¼ cup chopped fresh (optional) Cheese - Parmesan, grated (optional)

Instructions

Step 1
Bring a pot of water to a boil. Cook pasta according to package instructions. Drain the pasta.
Step 2
While the pasta is cooking, add olive oil in a frying pan over medium heat. Once the oil is hot, sauté onion and cook until translucent and soft, about 3 minutes.
Step 3
Stir in the garlic and cook for 30-60 seconds until fragrant.
Step 4
Add the mushrooms and cook until lightly browned.
Step 5
Add the can of tomato sauce and simmer over low heat for 15 minutes, stirring occasionally. Season with salt and pepper.
Step 6
Stir the salmon into the sauce and cook until heated through, about 1-2 minutes.
Step 7
Add the cooked pasta to the sauce. Toss everything together until well combined.
Step 8
Divide the pasta into three equal servings and serve.

Notes

  • May use any whole wheat pasta of your choice
  • May substitute canned salmon with other canned fish
  • Add any fresh or dried herbs such as oregano, parsley and thyme for additional flavor or for garnish
  • For a lower-sodium alternative, substitute salt-free seasonings such as Mrs. Dash and salt-free Spike for salt.

Nutrition Information

Calories:
538 kcal Calories
Fat:
20g
Carbohydrates:
Net Carb: 66g
Dietary Fiber:
10g
Protein:
32g
Sodium:
730