Fettuccine No-Fredo with Broccoli and Sautéed Mushrooms

Dairy Free
Health score
35%
Fettuccine No-Fredo with Broccoli and Sautéed Mushrooms
45 min.
8
298kcal

Suggestions


Welcome to a delightful culinary experience with our Fettuccine No-Fredo with Broccoli and Sautéed Mushrooms! This dish is not only a feast for the eyes but also a wholesome, dairy-free option that will satisfy your cravings without compromising on flavor. Perfect for a family lunch, a side dish at dinner, or even as a main course, this recipe serves up to eight people, making it ideal for gatherings or meal prep for the week ahead.

Imagine twirling your fork around perfectly cooked fettuccine, enveloped in a creamy cauliflower sauce that’s both rich and nutritious. The addition of vibrant broccoli florets adds a pop of color and a boost of vitamins, while the sautéed Portabella mushrooms bring an earthy depth that elevates the dish to new heights. With a hint of garlic, a sprinkle of nutritional yeast, and a touch of white wine, every bite is a harmonious blend of flavors that will leave you wanting more.

In just 45 minutes, you can whip up this delicious meal that boasts only 298 calories per serving, making it a guilt-free indulgence. Whether you’re a seasoned chef or a kitchen novice, this recipe is straightforward and rewarding. So, roll up your sleeves and get ready to impress your family and friends with this scrumptious, dairy-free delight!

Ingredients

  • servings pepper black freshly ground
  • head broccoli cut into florets
  • large head cauliflower chopped
  • pinch ground pepper 
  • teaspoon basil dried
  • pound fettuccine barilla 
  • cloves garlic minced
  • pinch nutmeg 
  • 1.5 tablespoon nutritional yeast 
  • 0.5 teaspoon oregano dried
  • large portabello mushrooms sliced
  • 0.1 cup cooking wine (I used white, but red will do)
  • servings salt to taste
  • cups cauliflower (use less if your cauliflower is small)

Equipment

  • frying pan
  • pot
  • kitchen timer

Directions

  1. Heat a non-stick skillet brushed or sprayed with a little olive oil.
  2. Add the 2 cloves garlic and mushrooms, and cook, stirring, until the mushrooms begin to exude their juices. You can prevent them from drying out by keeping the skillet covered between stirrings. When the mushrooms get juicy, add the wine and salt to taste. Cook just until the wine is absorbed and then set aside, covered, until ready to serve. Pasta: Bring a large pot of water to a boil, add the fettuccine and salt, if desired, and set a timer for 3 minutes less than the amount of time indicated on the package. When the timer goes off, add the broccoli and cook for three minutes, or until the pasta is al dente. (For my fettuccine, this meant I cooked it for 9 minutes, added the broccoli, and cooked it for 3 more.)
  3. Drain the pasta and broccoli and return it to the pan. Stir in the cauliflower sauce and serve topped with sautéed mushrooms.

Nutrition Facts

Calories298kcal
Protein18.63%
Fat9.98%
Carbs71.39%

Properties

Glycemic Index
40.5
Glycemic Load
19.54
Inflammation Score
-8
Nutrition Score
27.921739215436%

Flavonoids

Apigenin
0.05mg
Luteolin
0.75mg
Kaempferol
6.52mg
Myricetin
0.06mg
Quercetin
3.33mg

Nutrients percent of daily need

Calories:298.01kcal
14.9%
Fat:3.43g
5.28%
Saturated Fat:1.01g
6.31%
Carbohydrates:55.19g
18.4%
Net Carbohydrates:47.44g
17.25%
Sugar:5.93g
6.58%
Cholesterol:47.63mg
15.88%
Sodium:279.65mg
12.16%
Alcohol:0.39g
100%
Alcohol %:0.16%
100%
Protein:14.4g
28.81%
Vitamin C:142.75mg
173.03%
Vitamin K:104.94µg
99.94%
Selenium:51.55µg
73.64%
Manganese:0.95mg
47.6%
Folate:159.42µg
39.86%
Fiber:7.74g
30.97%
Vitamin B6:0.59mg
29.34%
Phosphorus:280.57mg
28.06%
Potassium:960.16mg
27.43%
Vitamin B5:2.24mg
22.35%
Magnesium:74.35mg
18.59%
Vitamin B3:3.43mg
17.17%
Copper:0.33mg
16.74%
Vitamin B1:0.24mg
16.19%
Vitamin B2:0.26mg
15.56%
Iron:2.63mg
14.63%
Zinc:1.96mg
13.07%
Vitamin A:517.63IU
10.35%
Calcium:97.56mg
9.76%
Vitamin E:0.97mg
6.48%
Vitamin B12:0.17µg
2.92%
Vitamin D:0.23µg
1.55%