Very simple, easy on the calories, white sauce creamy mushroom pasta that takes minutes to make!

Very simple, easy on the calories, white sauce creamy mushroom pasta that takes minutes to make!

Each pasta noodle, whole wheat pasta noodle that is, is well-coated in thick (you can make it thinner if you wish) flavourful white sauce. We finish cooking the pasta in the sauce to let it absorb all the flavours. Result? A lot of deliciousness! No one will ever know this pasta is whole wheat and this sauce contains zero cream!

Don’t get me wrong. I love fettuccini alfredo with white pasta and nothing but cream and butter sauce. It’s delicious! But it’s more of a “once-a-year” type of meal for me. This pasta recipe may not be a gourmet recipe, but it’s sure to please you and your family. My kids love, love, love it! I add a ton of veggies, chicken breast or some other protein to it, for a wholesome meal. And the sauce – it’s nothing more than chicken stock and some milk, very lightly thickened with flour. It also makes terrific leftovers for lunch next day!

Let’s get cooking!

DifficultyBeginner

Yields4 Servings

 4 tbsp butter
 ¾ lb mushrooms, sliced
 1 red bell pepper or sweet red pepper, diced
 3 tbsp flour
 2 garlic cloves, minced
 1 ½ cups chicken stock
 1 cup milk
 salt and pepper to taste
 8 oz whole wheat pasta (i used fettuccine)
 1 cup frozen peas
 1 cup shredded cooked chicken breast, or another protein, optional
 ¼ cup parmesan, or more to taste

1

Bring a large pot of salted water to a boil. This is the most time-consuming aspect of this meal, so do it first, while you are prepping the rest of the ingredients.

2

Melt butter over medium high heat in a pan. Add the mushrooms, salt them with a pinch of salt, to get them to release their juices and cook them until the juices evaporate and the mushrooms turn golden brown. This will likely take about 10 minutes, but may take longer.

During this step, you should also start boiling your pasta according to the package instructions. Boil it to al dente or just under as we will finish cooking it in the sauce.

3

Add the bell pepper and cook to soften slightly, around 2 minutes. Decrease the heat to medium. Sprinkle the flour over the veggies and cook, stirring constantly, for about 3 minutes to cook off that pasty raw flour taste. Do not brown the flour, light golden colour is fine but do not let it get dark. Add the garlic and cook for about 15 seconds until aromatic.

4

Pour about 1/2 cup of chicken broth in a slow and steady stream, stirring constantly and working out any lumps that form. The goal here is to make smooth thick sauce. Slowly pour in the rest of the stock. Bring to gentle simmer and cook this mixture for about 5 minutes until thickened. Add milk and continue simmering for about 2-3 minutes or so. The sauce will be thickened but still quite fluid. Taste, and season your sauce with salt and pepper to taste. Remember, we will still be adding chicken, peas, Parmesan and pasta.

5

When your pasta is cooked to al dente, or just under, transfer it directly to your sauce. Make sure to save your pasta cooking water. Allow the pasta to very gently simmer in the sauce for a minute or so, until it's well coated and cooked to your liking.

6

Stir in frozen peas, shredded cooked chicken breast and Parmesan into the pasta. Simmer for just a minute or so until everything is warmed through.

Although I always encourage the use of Real, good quality Parmesan, store-bough Parmesan in one of those green containers will be fine for this pasta preparation.

7

This is how I typically serve my pasta. I like that the sauce is thicker - it especially makes it easier for the kids to eat. However, if you wish - thin out your pasta to reach your desired consistency with some of the reserved pasta sauce.

Serve your pasta sprinkled with extra Parmesan if desired.

Ingredients

 4 tbsp butter
 ¾ lb mushrooms, sliced
 1 red bell pepper or sweet red pepper, diced
 3 tbsp flour
 2 garlic cloves, minced
 1 ½ cups chicken stock
 1 cup milk
 salt and pepper to taste
 8 oz whole wheat pasta (i used fettuccine)
 1 cup frozen peas
 1 cup shredded cooked chicken breast, or another protein, optional
 ¼ cup parmesan, or more to taste

Directions

1

Bring a large pot of salted water to a boil. This is the most time-consuming aspect of this meal, so do it first, while you are prepping the rest of the ingredients.

2

Melt butter over medium high heat in a pan. Add the mushrooms, salt them with a pinch of salt, to get them to release their juices and cook them until the juices evaporate and the mushrooms turn golden brown. This will likely take about 10 minutes, but may take longer.

During this step, you should also start boiling your pasta according to the package instructions. Boil it to al dente or just under as we will finish cooking it in the sauce.

3

Add the bell pepper and cook to soften slightly, around 2 minutes. Decrease the heat to medium. Sprinkle the flour over the veggies and cook, stirring constantly, for about 3 minutes to cook off that pasty raw flour taste. Do not brown the flour, light golden colour is fine but do not let it get dark. Add the garlic and cook for about 15 seconds until aromatic.

4

Pour about 1/2 cup of chicken broth in a slow and steady stream, stirring constantly and working out any lumps that form. The goal here is to make smooth thick sauce. Slowly pour in the rest of the stock. Bring to gentle simmer and cook this mixture for about 5 minutes until thickened. Add milk and continue simmering for about 2-3 minutes or so. The sauce will be thickened but still quite fluid. Taste, and season your sauce with salt and pepper to taste. Remember, we will still be adding chicken, peas, Parmesan and pasta.

5

When your pasta is cooked to al dente, or just under, transfer it directly to your sauce. Make sure to save your pasta cooking water. Allow the pasta to very gently simmer in the sauce for a minute or so, until it's well coated and cooked to your liking.

6

Stir in frozen peas, shredded cooked chicken breast and Parmesan into the pasta. Simmer for just a minute or so until everything is warmed through.

Although I always encourage the use of Real, good quality Parmesan, store-bough Parmesan in one of those green containers will be fine for this pasta preparation.

7

This is how I typically serve my pasta. I like that the sauce is thicker - it especially makes it easier for the kids to eat. However, if you wish - thin out your pasta to reach your desired consistency with some of the reserved pasta sauce.

Serve your pasta sprinkled with extra Parmesan if desired.

White sauce pasta

Make it Vegetarian: replace chicken stock with vegetable stock.

Make it Gluten-Free: replace flour with good-quality all purpose gluten free flour, ensure all your ingredients are gluten free, this includes your chicken stock. Serve with Gluten-Free pasta.

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