Savory, satisfying spaghetti carbonara that has fewer than 200 calories

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KANSAS CITY, Mo. -- If you're looking for ways to reduce your calorie intake, but you don't want to give up your favorite foods, you'll want to try this recipe for a quick and healthy spaghetti carbonara from local blogger for Intentionally Eat, Cindy Newland.


  • 1/3 cup soy sauce or amino acids
  • 3 Tbsp maple syrup
  • 3 Tbsp apple cider vinegar
  • 1 Tbsp liquid smoke
  • 1 lb mushrooms, sliced
  • 1 Tbsp olive oil
  • 1/2 cup onion, chopped
  • 2 cloves garlic, chopped
  • cup almond milk, unsweetened
  • 2 Tbsp nutritional yeast
  • Tbsp cornstarch
  • 4 cups zoodles (zucchini noodles) or 1/2 lb pasta
  • 1 Tbsp parsley
  • 1 tsp red pepper flakes
  • 1/2 tsp white or black pepper


  1. Combine amino acids, maple syrup, vinegar and liquid smoke together in a container. Add sliced mushrooms and toss to coat. Marinate for 30 minutes or longer, tossing occasionally.

    Be sure to reserve 1 Tbsp of marinade for sauce.

  2. While mushrooms marinate, cut your zoodles or boil pasta according to package directions. If using pasta, toss with a little olive oil and return to pot until ready to use.

  3. Place olive oil in a large skillet over medium heat. Saute onion for approximately 3 or 4 minutes, then add garlic and cook for another 2 minutes. Then add mushrooms and continue sauteing for 2 more minutes. Stirring frequently.

  4. Stir almond milk, nutritional yeast, 1 Tbsp of marinade and cornstarch together to create a slurry. Add the slurry to mushroom mixture and stir continuously until it thickens.

  5. Toss in zoodles or pasta, parsley, red pepper flakes and pepper. Enjoy!

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