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Diabetes Forecast

The Healthy Living Magazine

Creamy Dairy-Free Pasta Bake

Per Serving

Creamy Dairy-Free Pasta Bake

Makes: 10 serving
Serving Size: 2/3 cup
Calories 245
Fat 8 g
Saturated Fat 1.8 g
Trans Fat 0 g
Carbohydrate 36 g
Fiber 4 g
Sugars 3 g
Cholesterol 0 mg
Sodium 195 mg
Potassium 280 mg
Protein 8 g
Phosphorus 180 mg
Choices: Starch 2, Vegetable 1, Fat 1.5
  • Makes: 10 serving
  • Serving Size: 2/3 cup
  • Preparation Time: 20 minutes
  • Cooking Time: 30 minutes

Ingredients

Nonstick cooking spray
12 oz. whole wheat penne or shells
1 tsp. olive oil
1 small red onion, halved and thinly sliced
1 garlic clove, minced
8 oz. oz. stemmed, cleaned, and sliced cremini or button mushrooms
1/2 tsp. dried Italian herbs
Sauce
2 Tbsp. olive oil
2 Tbsp. nonhydrogenated buttery spread
4 Tbsp. all-purpose flour
2 1/2 cups unsweetened almond milk
1/2 cup nutritional yeast (not brewer’s yeast)*
1 tsp. garlic powder
1 tsp. Dijon mustard
1/2tsp.sweet paprika
1/4tsp.ground nutmeg
1/4tsp.kosher salt
1/4tsp.freshly ground black pepper
1/2cupnondairy shredded cheese (cheddar or another sharp flavor)

Directions

  1. Coat a casserole dish with cooking spray. Preheat the oven to 400 degrees.
  2. Cook the penne pasta according to the package directions. Meanwhile, heat the 1 tsp. of oIive oil in a large skillet over medium heat. Add the onion; sauté for 5 to 6 minutes. Add the garlic; sauté for 1 minute. Add the mushrooms and Italian herbs; sauté for 4 minutes, until the mushrooms brown and are just about to release their liquid. Remove the mixture from the skillet and add to a bowl; set aside. Wipe the skillet clean. Drain the cooked pasta, add it to the vegetable mixture, and set aside.
  3. Make the sauce: Heat the 2 tbsp. of olive oil and the buttery spread in the skillet on medium heat until the spread melts. Whisk the flour into the oil mixture until it is smooth. Slowly add the almond milk, whisking until smooth. Add the nutritional yeast, garlic powder, mustard, paprika, nutmeg, salt, and black pepper and whisk until thickened, for 5 to 8 minutes or until the sauce almost simmers. If the sauce is too thick, add a bit more almond milk. Stir in the nondairy cheese and mix well.
  4. Pour the sauce over the pasta mixture and gently mix. Add the mixture to the prepared casserole. Bake, covered, for 10 minutes. Remove the cover and bake an additional 10 minutes, until bubbly and browned.

*Find nutritional yeast in natural-food stores and from mail-order sources. It’s a vegan powdered product that gives food a cheese-like taste. It can be sprinkled dry onto foods such as cooked vegetables and popcorn.

 
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