Spiral Pasta with Mushroom Sauce

Produce

garlic (if needed)

yellow onion (if needed)

one 9 oz. bag cremini mushrooms

red or green leaf lettuce (if needed)

cucumber (if needed)

cherry tomatoes (if needed)

1 apple

Canned/Dried Foods

whole wheat spiral pasta (if needed)

low-sodium vegetable broth (if needed)

bay leaf (if needed)

dried thyme leaves (if needed)

dried rosemary leaves (if needed)

cornstarch (if needed)

white wine to cook with (if needed)

Frozen Foods

Plant-based Chick’n Strips of choice (if eating meatless)

Meat/Fish/Poultry

1 boneless, skinless chicken breast (if eating meat)

Chilled Foods/Diary

butter (if needed)

plain, nonfat yogurt (if needed)

shredded Parmesan cheese (if needed)

Nutritional Analysis

Chicken Mushroom Pasta

Per Serving

With Chicken

Calories: 620

Protein: 33 g

Carbohydrates: 64 g

Total Fat: 22 g

(Saturated Fat: 4 g)

Dietary Fiber: 16 g

Cholesterol:105 mg

Sodium: 175 mg

% calories from fat: 33.2 %

Serving Size:

2 Cups pasta and sauce with 1 T. Parmesan with one dressed sede salad and 1/3 of the apple slices

Meatless – Beyond Chicken

Calories: 640

Protein: 33 g

Carbohydrates: 68 g

Total Fat: 23 g

(Saturated Fat: 3.5 g

Dietary Fiber: 13

Cholesterol:10 mg

Sodium: 470 mg

% calories from fat: 33.1 %

Serving Size:

2 Cups pasta and sauce with 1 T. Parmesan, one dressed side salad and 1/3 of the apple slices.