Cherry Tomato Sauce and Bela Mushrooms on Pasta

A study came out recently that showed that Italians who ate more pasta tended to lose more weight than those who ate less pasta.  How can this be you may ask?  Isn’t pasta the bane of our existence, the thing that many people consider their weak link to losing weight and to eating healthy in general?  Let’s take a look at this Cherry Tomato Sauce and Mushroom Pasta recipe and I will show you how and why the Italians are so healthy even though they eat pasta every week.

Cherry Tomato Sauce

In Italy, a typical pasta meal would look like a serving of pasta (2-3 ounces dry) with lots and lots and lots of vegetables, a small amount of protein and a copious supply of extra virgin olive oil.  If there is bread served, it is a hearty whole grain bread.  Pasta, unlike white bread or white rice has a lower glycemic index meaning it has less of an effect on your blood sugar.  It is generally more filling and coupled with all the vegetables and olive oil it is going to satiate your appetite nicely.

Cherry Tomato Sauce with Bela Mushrooms Pinterest

This recipe is loaded with vegetables (cherry tomatoes and baby bela mushrooms), has lots of extra virgin olive oil and also is loaded with anti-inflammatory, pro-digestive herbs (dill and rosemary).  Most Americanized Italian restaurants serve a twisted version of a true Italian meal: 4-5 servings of pasta, maybe 2 servings of vegetables in the form of a salad and lots of white bread.  This restaurant version is one that is not healthy and will definitely lead to weight gain.

A few notes on this recipe:

  1.  Make sure that all the cherry tomatoes have popped after cooking them.  If they haven’t popped (broken open) then they can burn your mouth if you eat them right away.
  2. Pour any extra juices from the sheet pan onto the pasta.  It will coat the pasta and add extra flavor to every bite.

I would serve this recipe with a simple salad like this Cucumber-Tomato Salad with Feta and Fresh Mint and maybe even another side of veggies such as Sautéed Swiss Chard with Garlic or Lemony Asparagus with Garlic.

Enjoy the recipe (and I do mean enjoy) in good health and please rate and review!

Mediterranean Diet Weight Loss Plan

Cherry Tomato Sauce and Bela Mushrooms on Pasta

4.67 from 3 votes
Servings 6
Calories 497 kcal

Ingredients
  

  • 2 pints cherry tomatoes
  • 2-8 ounces packages whole baby bela mushrooms, each mushroom cut in half
  • 1/2 cup extra virgin olive oil 
  • 2 tbsp balsamic vinegar
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 tbsp dried dill
  • 1 tbsp fresh or dried rosemary
  • 1/2 cup white wine
  • 4 cloves garlic, chopped
  • 2 tbsp capers, drained
  • 1 pound dry rotini or fusilli pasta

Instructions
 

  • Preheat oven to 400 degrees F.
  • In a large bowl, add cherry tomatoes and mushrooms and then all other ingredients except garlic, capers and pasta. Mix well with a large spoon or hands.
  • Add mixed vegetables to a sheet pan. Turn mushrooms so that the cut ends are down. Place in oven.
  • Start water boiling for pasta. Add pasta once boiling. Drain when done.
  • After 20 minutes in the oven, add garlic and capers to sheet pan with tomatoes and mushrooms. Mix well with a spoon. Place back in oven for 10-20 minutes until tomatoes have shriveled.
  • Remove vegetables from the oven. Pop any tomatoes that haven’t popped on their own with a fork. Top pasta with vegetables and any juice that is in the pan. Serve immediately.

Nutrition

Calories: 497kcalCarbohydrates: 66gProtein: 12gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 13gSodium: 294mgPotassium: 593mgFiber: 4gSugar: 7gVitamin A: 815IUVitamin C: 37mgCalcium: 52mgIron: 3mg
Have you tried this recipe? Tell us about it!Click here to rate this recipe in the comments section below.
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5 Comments

  1. Amy February 6, 2022 at 8:01 pm - Reply

    This was really good! I added sautéed spinach that I was going to have on the side. Delicious!

    • Bill Bradley, R.D. February 12, 2022 at 3:46 pm - Reply

      Nice addition!

  2. Amy February 6, 2022 at 7:58 pm - Reply

    This was really good! I added sautéed spinach that I was going to have on the side but added to the pasta. Delicious!

  3. Pat October 15, 2021 at 8:48 pm - Reply

    Love this recipe! It freezes well and reheats well! It doesn’t replace a traditional spaghetti sauce, but it is a delightful change (per my hubby). I serve it on a bed of arugula or spinach.

    • Bill Bradley, R.D. October 20, 2021 at 10:44 am - Reply

      Glad you enjoy it! Thanks for the comment. Bill

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