Finally Autumn/Winter and pumpkin season. A fruit that pairs with many foods, but for me the pumpkin-and-mushroom duo is unbeatable. Easy, quick and unbelievably flavorful. It can be prepared in an instant while the pasta cooks, whatever shape or variety you choose. Today I chose shirataki spaghetti (low-carb versions suitable for low-calorie, ketogenic or low-carb diets), known as Shirataki dry version, or Shirataki wet version for those who prefer it.
One generous portion of the cream (65 g) contains 8 g of carbohydrates and very few calories (only 100). I used only 30 g of cream to dress 100 g of shirataki (so 4 g of carbs). Everyone can adjust according to their tastes and the diet they follow. For a ketogenic diet, 30 g of cream is sufficient.
If you like pumpkin, here are 5 delicious recipes. The last one, Pumpkin Cake, is a delight.
- Difficulty: Very easy
- Cost: Budget-friendly
- Preparation time: 5 Minutes
- Cooking time: 5 Minutes
- Portions: 2
- Cuisine: Italian
- Seasonality: Autumn, Winter
- Energy 108.75 (Kcal)
- Carbohydrates 9.93 (g) of which sugars 4.75 (g)
- Proteins 4.12 (g)
- Fat 7.44 (g) of which saturated 1.10 (g)of which unsaturated 0.18 (g)
- Fibers 1.51 (g)
- Sodium 199.88 (mg)
Indicative values for a portion of 65 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for 130 g of pumpkin and mushroom cream
Dressing for first courses
- 1.5 cups pumpkin (peeled, or about 1.75 cups unpeeled (approx. 240 g))
- 1.25 cups champignon mushrooms
- 1 tbsp extra virgin olive oil
- 1 clove garlic
- 1 pinch salt
Tools to make the pumpkin and mushroom cream
Preparation of the pumpkin and mushroom cream
for 2 servings
In a pan
add 2 drizzles of oil (about 1 tbsp). Turn on the heat.Add all the other ingredients freshly grated: grated at the last moment : 1 clove of garlic (about 2 g) + 1.25 cups of champignon mushrooms grated with the large holes + 1.5 cups of pumpkin grated with the large holes (or you can use a food processor).
Add a pinch of salt. Cover with a lid and cook for 5 minutes or until everything is lightly browned on all sides.
Transfer the cooked mixture into the cup of an immersion blender
add 2 tbsp of water. Run the motor until everything has transformed into a creamy mixture.The pumpkin cream is ready. Great for dressing any first course or spread on toasted bread slices.
Storage
The pumpkin and mushroom cream is suitable for dressing any first course such as: risotto, baked pasta, short pasta, long pasta, low glycemic index pasta, zero-carb pasta, gnocchi, filled pasta and timbales. A true all-purpose sauce. Once prepared, it can be stored in the fridge for 3 days; for longer periods, divide into portions in food bags and freeze. But it’s so good I’m sure it will be finished the same day it’s made.
FAQ (Questions & Answers)
Can pumpkin and mushroom cream be eaten on a ketogenic diet?
Yes, pumpkin and mushroom cream can be used in cooking to dress pasta (including carb-free shirataki in spaghetti or rice form); in this case add a few tablespoons of the cooking water to make the dish creamy and loose. Also great as an appetizer spread on ketogenic bread. Suitable for Low Carb and low-calorie diets as well.
30 g of pumpkin cream (about 2 tbsp) = 50 calories and 4 g carbohydrates
