Ornish Pasta Carbonara Recipe
Serving Size: 1 ¼ cups
Prep: 10 minutes
Cook: 20 minutes
Ready: 30 minutes
Skip the high fat while you enjoy the satisfying flavors of this Ornish Reversal pasta dish. Hearty whole grain penne pasta is bathed in a creamy sauce with a kick of smoke and spice and plenty of bright, sweet green peas and fresh broccoli. (Or, substitute asparagus tips for the broccoli.) It’s easy to make your own oil-free Roasted Garlic puree, but you can also look for prepared roasted garlic puree in specialty grocery stores. Want to know the difference between arrowroot, cornstarch, and sweet rice flour? Look in Healthy Tips for Thickening Gravies, Sauces, Dressings, and Desserts.
6 OUNCES uncooked whole grain or gluten-free penne pasta (2 cups)
2/3 CUP frozen baby peas
2 CUPS broccoli florets (5 oz)
¼ CUP dried tomatoes not oil-packed
2 CUPS unsweetened low-fat soy milk
¼ CUP Roasted Garlic puree (see description, above, for link)
2 TABLESPOONS white miso
1 ½ TABLESPOONS nutritional yeast
1 ½ TEASPOONS fresh oregano finely chopped or ½ teaspoon dried
1 TEASPOON chipotle pepper in adobo sauce
1 TEASPOON sweet paprika
2 TEASPOONS arrowroot, cornstarch, or sweet rice flour
1 TABLESPOON water
Fine sea salt to taste
Freshly ground pepper to taste
1. Fill a large saucepan two-thirds full of water. Bring to boil over high heat. Cook pasta according to package directions. One minute before pasta is ready, add peas. Drain pasta and peas in a colander and set aside.
2. While pasta is cooking, place a vegetable steamer basket in a saucepan and add water to just below bottom of steamer basket. Over medium heat, bring water to a boil. Add broccoli. Cover and steam until broccoli is just tender but still bright green, 4 to 5 minutes. Remove basket from steamer and set aside.
3. In a small bowl, cover dried tomatoes with hot water. Let stand until tomatoes are softened, about 5 minutes. Drain. Slice tomatoes into strips.
4. In a medium-sized, heavy-bottomed saucepan over medium heat, whisk together soy milk, roasted garlic, miso, nutritional yeast, oregano, chipotle pepper, and paprika. Add drained tomato and bring mixture to a simmer. Cook, whisking frequently, until mixture starts to thicken, 4–5 minutes.
5. In a small bowl, whisk arrowroot with 1 tablespoon water to make a smooth paste. Whisk paste into sauce and cook until mixture thickens, 1–2 minutes.
6. Just before serving, stir pasta, peas, and broccoli into sauce. Cook, stirring, until mixture is heated through. Taste for seasoning, adding salt and/or pepper as needed. Serve immediately.
Miso is a thick, tangy paste typically made from fermented soybeans. White miso, also called “shiro” or “sweet” miso, is fermented for a shorter time than yellow or red miso. It is mild in flavor and less salty. If you are reducing your soy intake, look for miso made from chickpeas at some natural food stores.
Whole grain or gluten free pasta (6 OZ)
Dried tomatoes (dry-packed) (¼ CUP)
Unsweetened soy milk (2 CUPS)
Broccoli florets (5 OZ)
Roasted garlic puree
Canned chipotle pepper in adobo sauce
Fresh or dried oregano
Frozen baby green peas (2/3 CUP)
Arrowroot, cornstarch, or sweet rice flour
For more Ornish recipes, visit the online Recipedia.
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