More Recipes by Kelsey Russell-Murray

I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.

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Mushroom & Brussels Sprouts Carbonara

Name: Mushroom & Brussels Sprouts Carbonara
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 servings
Ingredients: Whole-Wheat Spaghetti; Brussels Sprouts; Cremini Mushrooms; Shallots; Soy Sauce; Smoked Paprika; Extra-Virgin Olive Oil; Low Sodium Vegetable Broth; 2% Milk; Parmesan Cheese; Garlic Cloves; All-Purpose Flour; Black Pepper; Kosher Salt

Recipe by Kelsey Russell-Murray

Ingredients

Time

25m

Serves

This is not your traditional carbonara with a heavy cream sauce and bacon, although I promise it’s just as tasty! Savoury mushrooms and thinly shredded Brussels sprouts provide the vegetables and a lightened up cream sauce (no cream!) makes this dish a great option for the whole family, even kids! This creamy carbonara-inspired pasta feels indulgent, but it gets a boost of fiber and prebiotics from the Brussels sprouts, and the healthier cream sauce makes it a great treat for diabetics and those with heart disease. It’s a satisfying option for vegetarians and will keep those wanting to incorporate meat-free meals full all night. Lastly, it can easily be made gluten-free for those with celiac disease by using a gluten-free pasta and soy sauce.

Dinner

Vegetarian

Ingredients

1 450g package

Whole-Wheat Spaghetti

4 cups

Brussels Sprouts

halved and thinly shredded

1 227g package

Cremini Mushrooms

thinly sliced

3-4

Shallots

thinly sliced

2 Tbsp

Soy Sauce

1 tsp

Smoked Paprika

2 Tbsp

Extra-Virgin Olive Oil

divided

3/4 cup

Low Sodium Vegetable Broth

3/4 cup

2% Milk

3/4 cup

Parmesan Cheese

grated

Garlic Cloves

finely minced

3 Tbsp

All-Purpose Flour

1/4 tsp

Black Pepper

1/4 tsp

Kosher Salt

Instructions

Cook pasta al dente according to package directions, usually 10-12 minutes.

While the pasta is cooking, add 1 tbsp. oil to a large non-stick pan and heat over medium-high. Add mushrooms and shallots and cook for 4 minutes, stirring occasionally. Add Brussels sprouts and continue cooking, stirring occasionally, for 4 minutes. Season with paprika and soy sauce and cook for an additional 1 minutes.

While the vegetables are cooking, add 1 tbsp. olive oil to a second large frying pan, and heat over medium-high heat. Add garlic and sauté for one minute, stirring occasionally. Sprinkle in flour, stirring to combine. Sauté for an additional one minute to cook the flour, stirring occasionally. Slowly add vegetable broth, whisking to combine. Next, add milk, whisking until smooth and combined. Let mixture cook for 1-2 minutes until thickened, then stir in parmesan cheese, salt and pepper, mixing until cheese is melted. Reduce heat to low and simmer until pasta is finished cooking.

Drain pasta, then immediately add pasta to the sauce pan with cream sauce. Add sautéed vegetables, tossing to combine.

Serve with extra parmesan cheese sprinkled on top and enjoy!

Substitutions: Substitute your favourite pasta for spaghetti in this recipe. Chickpea or spelt pasta are great high-fiber options. Gluten-free? Easily substitute gluten-free pasta to make this dish gluten-free! Not a fan of mushrooms? Skip them or swap in sautéed peppers, zucchini or onions. Want to up the veggie-content of this recipe? Add in extra vegetables of your preference! Substitute butter for olive oil in the cream sauce if you please and use cooking oil of your choice for veggies!

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