Making High-Protein Linguine with Creamy Mushroom Sauce will take 30 minutes. It is a balanced and healthy dish, and it provides you long fullness. It is a simple recipe, and it will not need many things. You only need high-protein linguine pasta, olive oil, a small onion, garlic, mushrooms, low-fat milk, plain Greek yogurt, Parmesan cheese, all-purpose flour, black pepper, salt, Italian herbs, and fresh parsley to make this recipe. It has 480 calories and 28 g of protein. Enjoy this high-protein linguine with Creamy Mushroom Sauce at different gatherings, parties, and family events. We can store this dish for 3 days.
STATS:
- Number of Calories: 480 kcal
- Preparation Time: 10 minutes
- Cooking Duration: 20 minutes
- Total Duration: 30 minutes
- Serving Size: 1
- Cuisine: Italian
- Course: Main Course
- Diet: High-Protein
- Serving: 4
EQUIPMENT:
- Spatula
- Measuring cups and spoons
- Large pot
- Skillet
- Strainer
- Knife
- Cutting board
INGREDIENTS:
- High-protein linguine pasta: 250 g
- Olive oil: 1 tablespoon
- Onion: 1 small
- Low-fat milk: 1 cup
- Plain Greek yogurt: ½ cup
- Garlic cloves: 3
- Mushrooms: 250 grams
- Shredded Parmesan cheese: ¼ cup
- Dried Italian herbs: ½ teaspoon
- Fresh parsley: 2 tablespoons
- All-purpose flour: 1 tablespoon
- Black pepper: ½ teaspoon
- Salt: ½ teaspoon
INGREDIENT NOTES:
HIGH PROTEIN LINGUINE:
- High-protein linguine will keep you full and help with your muscle growth. It is a good source of protein, and it is lower in carbs than classic linguine. Utilize chickpea or lentil pasta instead.
MUSHROOMS:
- Mushrooms add nutrients to your dish and are an important ingredient in your recipe. It provides a good taste and chewy texture. Utilize cremini mushrooms or button mushrooms instead.
GARLIC:
- It provides a good taste and fragrance to your dish. Garlic improves the flavor of other ingredients as well. Utilize garlic powder instead.
ONION:
- Onion adds a sweet flavor to your dish. It improves the taste by increasing the richness of your sauce. Utilize shallots instead.
OLIVE OIL:
- Olive oil improves the overall texture of your dish and also gives you good fats. It also helps in the cooking of vegetables. Utilize avocado oil or butter instead.
GREEK YOGURT:
- Greek yogurt gives a strong flavor to your recipe. It also provides a smooth texture and is a good source of protein. Utilize cottage cheese or light cream cheese instead.
PARMESAN CHEESE:
- Parmesan cheese makes your sauce taste good. It adds a savory flavor and also plays a role in the texture of your dish. Utilize Pecorino Romano or nutritional yeast instead.
MILK:
- Milk is the source of many nutrients, and it also enhances the form of your recipe. Utilize oat milk or unsweetened milk instead.
SEASONING:
- Add seasonings to your dish to enhance flavors. Use salt, pepper, thyme, oregano, and Italian herbs.
FLOUR:
- It improves the texture of your sauce, and it helps in forming a good covering for pasta. Utilize cornstarch instead.
INSTRUCTIONS:
- Include linguine and salt in boiling water in a cooking vessel.
- Make linguine following the guide on the packet. Strain the linguine and keep it on the side.
- Warm olive oil on a moderate flame in a skillet.
- Include the slices of onion for 3 minutes till it gets tender.
- Fry garlic in the same skillet for 30 seconds.
- Then include the slices of mushrooms for 8 minutes till it change color.
- Spread some flour on mushrooms and mix well.
- Now gently pour the milk so that it mixes smoothly. Cook it till the sauce gets thick.
- Include parmesan cheese and Greek yogurt, and combine them smoothly. Keep the flame low.
- Then sprinkle some herbs, pepper, and salt.
- Now, include the prepared linguine in the sauce and mix it well.
- Sprinkle some fresh parsley on it and serve.
SERVING SUGGESTIONS:
- You can eat this dish with fresh salad.
- You can increase the protein by adding tofu or grilled chicken.
- You can consume this pasta with garlic bread.
TIPS:
- Whisk your sauce while adding milk so it remains smooth.
- Heat your mushrooms till they change color.
- Avoid boiling your pasta for a long time.
STORAGE INFORMATION:
FRIDGE:
- Keep your pasta in a tight box for 3 days.
FREEZER:
- You can freeze it for one month.
FAQs:
Will I add cream?
- You can add cream to your pasta instead of yogurt, but it will lower the quantity of protein.
Why did my sauce unevenly thicken?
- Your sauce gets thick because you did not check the flame while including yogurt.
Will I add vegetables to this?
- Yes, add the vegetables like spinach, peas, or broccoli to increase the fiber content.
NUTRITIONAL INFORMATION:
Caloric content: 480 kcal
Protein: 28 g
Total Carbs: 52 grams
Net Carbs: 48 grams
Fiber: 4 g
Fat: 16 grams
Iron: 2.8 g
Calcium: 0.25 g
Sodium: 0.65 grams
Potassium: 0.55 g
Vitamin A: 450 IU
