A tasty way to get the benefits of mushrooms

An indulgent but nutritious sauce coats a fusion of succulent, earthy mushrooms and heart-healthy, antioxidant-packed walnuts, turning a simple bowl of pasta into a hearty meal.Studies show that a diet rich in low-fat dairy foods, along with other healthy lifestyle choices such as reducing salt intake and exercising regularly, can lower blood pressure in people with hypertension.

The ingredients:

• 250 g (1/2 lb) tagliatelle pasta
• 300 g (1 1/3 c) sliced cremini mushrooms
• 75 g (1/3 c) chopped walnuts
• 30 ml (2 tbsp) olive oil
• 15 g (3 tsp) cornstarch
• 400 ml (1 3/4 c) low-fat (1%) milk
• 125 g (1/2 c) low-fat cream cheese or 125 g (1/2 c) grated low-fat cheddar
• 60 g (4 tbsp) finely chopped fresh parsley
• 125 g (1/2 lb) oyster mushrooms
• 45 g (3 tbsp) snipped fresh chives

Alternative ingredients

• Replace the oyster mushrooms with other mushrooms such as shiitakes or chanterelles. These can be found in the vegetable or salad section in most large supermarkets.
• Use 375 millilitres (1 1/3 cups) low-fat (1%) milk and 75 millilitres (1/3 cup) dry sherry instead of all milk. Boil the milk sauce first, then stir in the sherry and simmer.
• Cook two sliced scallions and a crushed clove of garlic with the mushrooms in step 2.

This recipe is quick and easy to prepare. It only takes about 25 minutes to make and is low in fat but high in protein and fibre.

1. Bring a large pot of water to a boil. Add the tagliatelle, return to a boil and partly cover the pan. Reduce heat and cook for 12 minutes, or according to package directions, until the pasta is tender but still firm (al dente). Set aside 15 grams (one tablespoon) of the walnuts. Heat 15 millilitres (one tablespoon) of oil in a large pan and add the creminis. Cook over high heat for five minutes, or until softened.
2. Whisk the cornstarch with milk and add to the mushroom mixture in the pan. Bring to a boil, stirring, then reduce the heat and simmer for three minutes. Stir in the cheese, walnuts and parsley, and season to taste.
3. Drain the tagliatelle and add it to the sauce. Cover and remove from the heat without mixing. Add the remaining 15 millilitres (one tablespoon) of oil and oyster mushrooms to the pot used for the pasta. Cook over high heat for one minute, or until hot and beginning to brown. Divide the pasta among four bowls and top with the oyster mushrooms and reserved walnuts. Sprinkle with chives and serve.

If you are using fresh tagliatelle, reduce the cooking time as fresh pasta cooks much more quickly than dried — usually two to four minutes. Follow the package for cooking directions.

The anti-oxidants of the mushrooms and walnuts combined with low fat from the milk makes this dish a winner for your waistline and for your heart.