28/5/2015 Creamy Dairy­Free Pasta Bake: Forecast Diabetes Magazine

The Healthy Living Magazine

www.diabetesforecast.org

Creamy Dairy-Free Pasta Bake

Makes: 10 serving
PER SERVING
Serving Size: 2/3 cup
Preparation Time: 20 minutes
Cooking Time: 30 minutes Creamy Dairy-Free
Pasta Bake
Ingredients Makes: 10 serving
Nonstick cooking spray Serving Size: 2/3 cup
12 oz. whole wheat penne or shells
1 tsp. olive oil Calories 245
1 small red onion, halved and thinly sliced
1 garlic clove, minced Fat 8g
8 oz. oz. stemmed, cleaned, and sliced cremini or
button mushrooms Saturated Fat 1.8g
1/2 tsp. dried Italian herbs
Trans Fat 0g
Sauce
Carbohydrate 36g
2 Tbsp. olive oil
2 Tbsp. nonhydrogenated buttery spread Fiber 4g
4 Tbsp. all-purpose flour
2 1/2 cups unsweetened almond milk Sugars 3g
1/2 cup nutritional yeast (not brewer’s yeast)*
1 tsp. garlic powder Cholesterol 0mg
1 tsp. Dijon mustard Sodium 195mg
1/2 tsp. sweet paprika
1/4 tsp. ground nutmeg Potassium 280mg
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper Protein 8g
1/2 cup nondairy shredded cheese (cheddar or another
sharp flavor) Phosphorus 180mg
Choices: Starch 2,
Directions Vegetable 1, Fat 1.5
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.

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28/5/2015 Creamy Dairy­Free Pasta Bake: Forecast Diabetes Magazine

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.

 
American Diabetes Association, 1701 N. Beauregard St., Alexandria, VA 22311

Copyright © 2015 American Diabetes Association

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