This is a great, filling meal full of whole grains, protein, and vegetables.



 

    Serves: 2 servings    Total Time:  30 minutes Prep Time: 10 minutes Cook Time: 20 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Pasta - 4 oz, whole wheat Oil - 2 Tablespoons, olive Salmon - 1 can (6 oz), canned, drained Garlic - 3 cloves, minced Onion - 1 medium, diced Mushroom - ½ cup, sliced Tomato\_Sauce - 1 can (15 oz), no salt added Salt - ¼ teaspoon Pepper - to taste Basil - ¼ cup chopped fresh (optional) Cheese - Parmesan, grated (optional) 

## Instructions

Step 1

Bring a pot of water to a boil. Cook pasta according to package instructions. Drain the pasta. 

Step 2

While the pasta is cooking, add olive oil in a frying pan over medium heat. Once the oil is hot, sauté onion and cook until translucent and soft, about 3 minutes. 

Step 3

Stir in the garlic and cook for 30-60 seconds until fragrant.

Step 4

Add the mushrooms and cook until lightly browned. 

Step 5

Add the can of tomato sauce and simmer over low heat for 15 minutes, stirring occasionally. Season with salt and pepper. 

Step 6

Stir the salmon into the sauce and cook until heated through, about 1-2 minutes.

Step 7

Add the cooked pasta to the sauce. Toss everything together until well combined.

Step 8

Divide the pasta into three equal servings and serve. 

 

### Notes

- May use any whole wheat pasta of your choice
- May substitute canned salmon with other canned fish
- Add any fresh or dried herbs such as oregano, parsley and thyme for additional flavor or for garnish
- For a lower-sodium alternative, substitute salt-free seasonings such as Mrs. Dash and salt-free Spike for salt.

## Nutrition Information

  Calories: 538 kcal Calories Fat: 20g Carbohydrates: Net Carb: 66g Dietary Fiber: 10g Protein: 32g Sodium: 730