IN THIS CHAPTER

Pairing pasta with fresh vegetables

Serving pasta dishes with delicious sauces

If you think having diabetes means eliminating pasta from your diet, think again! Pasta dishes are a family favorite. They’re rich, filling, fun to eat, and often easy to prepare. But pasta has a reputation for being unhealthy.

Traditional pasta dishes are high in carbohydrate and often contain high-fat ingredients, but you don’t have to take pasta off the table completely. The recipes in this chapter are great, healthier alternatives to heavy pasta dishes.

Making a few simple changes to your average pasta dish can transform it into a balanced and nutritious meal. For example, using whole-wheat pasta instead of regular pasta can increase the dish’s fiber content, and adding nonstarchy vegetables to a recipe is a great way to make it hearty and flavorful without a lot of extra carbohydrate. The recipes in this chapter take advantage of these and other healthy changes to bring you diabetes-friendly pasta dishes that everyone will love!

People with diabetes can still eat all kinds of foods. The key is moderation! So, if you’re craving a favorite dish or a rich dessert, it’s okay to indulge once in a while. Just make sure you control your portion sizes and account for the dish in your diabetes meal plan. It’s probably best to save these treats for special occasions, but it’s important to enjoy the foods you love.

Fusilli with Sage and Peppers

PREP TIME: ABOUT 10 MIN | COOK TIME: 20 MIN | SERVINGS: 8 | SERVING SIZE: 1 CUP

INGREDIENTS

2 tablespoons chicken broth

1 garlic clove, minced

½ cup chopped onion

½ red bell pepper, cut into thin strips

½ green bell pepper, cut into thin strips

½ yellow bell pepper, cut into thin strips

2 tablespoons chopped fresh sage

One 15-ounce can tomato puree

1 tablespoon tomato paste

2 tablespoons red wine

1 teaspoon crushed red pepper (optional)

1 pound cooked (al dente) whole-wheat fusilli

DIRECTIONS

1 In a large skillet over medium heat, heat the broth. Add the garlic and onion, and sauté for 5–8 minutes. Add the peppers, and sauté for another 7 minutes.

2 Add the sage, tomato puree, tomato paste, red wine, and red pepper. Lower the heat to a simmer, and cook for 15 minutes.

3 Add the cooked pasta, and let stand for 5 minutes. Serve.

VARY IT! Quinoa pasta and cooked barley would make great alternatives to the whole-wheat fusilli in this recipe. Other garden vegetables, like zucchini and eggplant, would also work well in this sauce.

PER SERVING: Choices/Exchanges 1 Starch, 2 Nonstarchy Vegetable; Calories 120 (from Fat 5); Fat 0.5g (Saturated 0.1g, Trans 0.0g); Cholesterol 0 mg; Sodium 50mg; Potassium 360mg, Total Carbohydrate 24g (Dietary Fiber 4g; Sugars 5g); Protein 5g; Phosphorus 85mg.

Eggplant Lasagna

PREP TIME: ABOUT 15 MIN | COOK TIME: 1 HR 20 MIN | SERVINGS: 6 | SERVING SIZE: 1 (4½-INCH) SQUARE

INGREDIENTS

1 tablespoon extra-virgin olive oil, divided

1¾ cups chopped onion

2 medium garlic cloves, minced

One 14.5-ounce can no-salt-added diced tomatoes, undrained

5 tablespoons no-salt-added tomato paste

½ cup water

2 tablespoons freshly chopped parsley

1 teaspoon finely chopped fresh oregano

4 tablespoons finely chopped fresh basil

Freshly ground black pepper

1 large (1½-pound) eggplant, peeled and sliced into ¼-inch slices

1 cup shredded reduced-fat mozzarella cheese

1 cup nonfat ricotta

4 tablespoons freshly grated Parmigiano-Reggiano cheese

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 Coat a large skillet with ½ tablespoon of the olive oil. Add the onion and garlic, and sauté over low heat until the onion is tender, about 6 minutes.

3 Stir in the tomatoes, tomato paste, water, parsley, oregano, basil, and pepper. Bring the mixture to a boil. Reduce the heat and simmer, covered, for 30 minutes, stirring occasionally.

4 To steam the eggplant slices, place 1 inch of water in a large pot. Arrange the eggplant slices on a steamer, cover the pot, and steam until the eggplant is tender, about 5 minutes. Do not overcook.

5 In a medium bowl, combine the mozzarella and ricotta cheese together, and set aside.

6 Coat a 13-x-9-x-2-inch baking pan with the remaining ½ tablespoon olive oil, and place half of the eggplant in the pan. Top the eggplant with half of the cheese mixture and half of the sauce, and sprinkle with half of the Parmigiano-Reggiano cheese. Repeat.

7 Bake at 350 degrees for 30–35 minutes, and serve hot.

TIP: This hearty vegetarian entree can be made ahead and frozen.

PER SERVING: Choices/Exchanges 4 Nonstarchy Vegetable, 1 Lean Protein, 1 Fat; Calories 180 (from Fat 60); Fat 7g (Saturated 3.1g, Trans 0.0g); Cholesterol 25mg; Sodium 220mg; Potassium 530mg; Total Carbohydrate 20g (Dietary Fiber 4g; Sugars 10g); Protein 14g; Phosphorus 240mg.

Fettuccine with Peppers and Broccoli

PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 4 | SERVING SIZE: 1 CUP

INGREDIENTS

2 tablespoons extra-virgin olive oil

2 medium garlic cloves, minced

2 large red bell peppers, halved, seeded, and cut into ½-inch strips

6 ounces whole-wheat fettuccine

1¾ pounds fresh broccoli florets, washed

¼ cup Parmigiano-Reggiano cheese

DIRECTIONS

1 In a large skillet over medium heat, heat the olive oil. Add the garlic, and sauté for 1 minute. Add the peppers and continue sautéing for 3–5 minutes or until the peppers are just tender, stirring occasionally. Remove from the heat, and set aside.

2 Prepare the fettucine according to package directions (without adding salt) and drain.

3 Add the broccoli to a large pot of boiling water, and then turn off the heat. After 1 minute, rinse the broccoli under cold running water to stop the cooking process; drain. (This method of blanching helps the broccoli to retain its bright green color and crispness.)

4 In a large bowl, toss the fettucine with the peppers, and arrange the broccoli on top. Sprinkle with the Parmigiano-Reggiano cheese, and serve.

PER SERVING: Choices/Exchanges 2 Starch, 3 Nonstarchy Vegetable, 1 Lean Protein; Calories 320 (from Fat 90); Fat 10g (Saturated 2.2g, Trans 0.0g); Cholesterol 10mg; Sodium 95mg; Potassium 940mg; Total Carbohydrate 47g (Dietary Fiber 12g; Sugars 9g); Protein 15g, Phosphorus 300mg.

Garlic Fettuccine

PREP TIME: ABOUT 5 MIN | COOK TIME: 30 MIN | SERVINGS: 5 | SERVING SIZE: 1 CUP

INGREDIENTS

2 tablespoons extra-virgin olive oil

12 plum tomatoes, seeded and diced

4 cloves garlic, minced

¼ teaspoon salt

Freshly ground black pepper

1 teaspoon capers

2 teaspoons pitted black olives (such as Kalamata), chopped

6 ounces whole-wheat fettuccine (made without egg)

¼ cup chopped fresh basil

Freshly chopped parsley, for garnish

DIRECTIONS

1 In a large saucepan over medium heat, heat the oil. Add the tomatoes, garlic, salt, pepper, capers, and olives. Let simmer over low heat for 30 minutes, stirring occasionally.

2 Prepare the fettuccine according to package directions (without adding salt) and drain. Transfer the fettucine to a serving bowl and spoon the sauce and chopped basil on top. Garnish with parsley to serve.

PER SERVING: Choices/Exchanges 1½ Starch, 1 Nonstarchy Vegetable, 1½ Fat; Calories 210 (from Fat 60); Fat 7g (Saturated 0.9g, Trans 0.0g); Cholesterol 0mg; Sodium 160mg; Potassium 410mg; Total Carbohydrate 31g (Dietary Fiber 5g; Sugars 4g); Protein 7g, Phosphorus 125mg.

Pasta with Vegetable Clam Sauce

PREP TIME: ABOUT 5 MIN | COOK TIME: 10 MIN | SERVINGS: 8 | SERVING SIZE: ½ CUP PASTA PLUS 2 TABLESPOONS SAUCE

INGREDIENTS

2 tablespoons extra-virgin olive oil

5 medium cloves garlic, crushed

4 celery stalks, chopped

2 small zucchini, thinly sliced

4 scallions, chopped

¼ pound fresh mushrooms, sliced

2 tablespoons chopped fresh parsley

One 7-ounce can clams, undrained

2 small tomatoes, chopped

⅓ cup dry white wine

2 tablespoons fresh lemon juice

Freshly ground black pepper

1 pound cooked whole-wheat rigatoni or shells

DIRECTIONS

1 In a large skillet over medium heat, heat the oil. Sauté the garlic until lightly browned. Add the celery, zucchini, scallions, mushrooms, and parsley; sauté until the vegetables are just tender (about 5 minutes).

2 Add the clams with their juice, tomatoes, wine, lemon juice, and pepper; stir well. Let simmer, uncovered, for 4–5 minutes.

3 Place the cooked pasta on a serving platter. Remove the sauce from the heat and spoon over the pasta. Sprinkle with a dash of Parmigiano-Reggiano cheese (optional), and serve.

TIP: Cook pasta to al dente for better texture and nutrition.

PER SERVING: Choices/Exchanges 1½ Starch, 1 Nonstarchy Vegetable, 1 Fat; Calories 180 (from Fat 40); Fat 4.5g (Saturated 0.6g, Trans 0.0g); Cholesterol 10mg; Sodium 75mg; Potassium 410mg; Total Carbohydrate 28g (Dietary Fiber 4g; Sugars 3g); Protein 8g; Phosphorus 145mg.

Rigatoni with Chicken and Vegetables

PREP TIME: ABOUT 15 MIN | COOK TIME: 15 MIN | SERVINGS: 8 | SERVING SIZE: 1 PIECE CHICKEN AND ¾ CUP PASTA WITH SAUCE

INGREDIENTS

12 ounces whole-wheat rigatoni (or substitute any other shaped pasta)

¼ cup extra-virgin olive oil

1 medium onion, chopped

1 large green bell pepper, julienned

1 large red bell pepper, julienned

1 large yellow bell pepper, julienned

2 garlic cloves, minced

2 tomatoes, chopped

½ cup low-sodium chicken broth

¼ cup minced fresh parsley

2 tablespoons finely chopped fresh basil

Dash crushed red pepper

2 tablespoons lemon juice

2 pounds boneless, skinless chicken breasts, cut into about 8 pieces, and cooked

DIRECTIONS

1 Cook the rigatoni according to package directions (without adding salt), drain, and set aside.

2 In a large skillet over medium heat, heat the oil. Add the onion, peppers, and garlic, and sauté for 6 minutes.

3 Add the tomatoes, chicken broth, parsley, basil, crushed red pepper, and salt and pepper if desired. Add the lemon juice. Add the chicken to the skillet, and cook the chicken in the sauce over low heat just until the chicken is warmed in the sauce.

4 Arrange the cooked rigatoni on a serving platter. Spoon the chicken and pepper sauce over the rigatoni and serve.

PER SERVING: Choices/Exchanges 2 Starch, 2 Nonstarchy Vegetable, 3 Lean Protein, 1 Fat; Calories 380 (from Fat 100); Fat 11g (Saturated 1.9g, Trans 0.0g); Cholesterol 65mg; Sodium 80mg; Potassium 570mg; Total Carbohydrate 41g (Dietary Fiber 7g; Sugars 6g); Protein 31g, Phosphorus 320mg.

Spaghetti and Artichoke Pie

PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 4 | SERVING SIZE: 1 WEDGE

INGREDIENTS

3 cups cooked whole-wheat spaghetti

1 cup frozen artichokes, drained

2 egg whites

2 tablespoons fat-free milk

¼ cup freshly grated Parmigiano-Reggiano cheese

1 teaspoon freshly chopped oregano

2 teaspoons freshly chopped basil

2 teaspoons freshly chopped mint

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 In a medium bowl, combine all the ingredients, and mix well.

3 Pour the spaghetti mixture into an ovenproof nonstick round casserole dish or skillet, and spread evenly.

4 Bake the pie, uncovered, at 350 degrees until golden brown, about 20 minutes. Cut into 4 wedges, and serve.

TIP: This is a great way to use leftover spaghetti.

PER SERVING: Choices/Exchanges 2 Starch, 1 Nonstarchy Vegetable; Calories 180 (from Fat 20); Fat 2.0g (Saturated 1.2g, Trans 0.0g); Cholesterol 2mg; Sodium 85mg; Potassium 200mg, Total Carbohydrate 32g (Dietary Fiber 6g; Sugars 2g); Protein 10g, Phosphorus 165mg.

Linguine with Pesto Sauce

PREP TIME: ABOUT 5 MIN | SERVINGS: 6 | SERVING SIZE: ½ CUP

INGREDIENTS

3 cups fresh basil, stems removed

3 garlic cloves, chopped

¼ cup extra-virgin olive oil

1 cup pine nuts, toasted

¼ cup Parmigiano-Reggiano cheese

Freshly ground black pepper

1 pound cooked whole-wheat linguine, hot

DIRECTIONS

1 Wash and dry the basil. Place the basil in a blender or food processor with the garlic, olive oil, pine nuts, cheese, and pepper, and process until smooth.

2 Transfer the cooked linguine to a serving bowl. Add the pesto, and toss thoroughly to serve.

VARY IT! Swap fresh basil for spinach and pine nuts for almonds to vary this delicious recipe.

TIP: Pesto sauce should never be heated. In addition to pasta, it is a great topping for vegetables, fish, and chicken.

PER SERVING: Choices/Exchanges ½ Starch, 2 Fat; Calories 130 (from Fat 90); Fat 10g (Saturated 1.2g, Trans 0.0g); Cholesterol 0mg; Sodium 10mg; Potassium 105mg; Total Carbohydrate 9g (Dietary Fiber 2g; Sugars 1g); Protein 3g; Phosphorus 90mg.

Stuffed Manicotti

PREP TIME: ABOUT 10 MIN | COOK TIME: 20 MIN | SERVINGS: 4 | SERVING SIZE: 2 STUFFED MANICOTTI SHELLS

INGREDIENTS

2 tablespoons low-sodium chicken broth

½ cup minced onion

½ cup minced carrot

1 cup minced celery

1 garlic clove, minced

1 cup low-fat ricotta cheese

¼ cup egg substitute

2 tablespoons Parmigiano-Reggiano cheese

1 tablespoon chopped fresh basil

8 large whole-wheat manicotti shells, cooked

2 cups Marinara Sauce (see recipe later in this chapter)

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 In a skillet over medium heat, heat the broth. Add the onion, carrot, celery, and garlic, and sauté for 5–7 minutes, until the onion is tender.

3 In a large bowl, combine the vegetables with the ricotta cheese, egg substitute, Parmigiano-Reggiano cheese, and basil. Mix well.

4 Stuff some of the mixture into each shell. Place the stuffed manicotti shells in a large casserole dish. Pour the marinara sauce on top, and let cook at 350 degrees for 20 minutes.

VARY IT! You can also use the filling in this recipe for lasagna or stuffed shells.

PER SERVING: Choices/Exchanges 2 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein, ½ Fat; Calories 250 (from Fat 35); Fat 4g (Saturated 2.2g, Trans 0.0g); Cholesterol 20mg; Sodium 200mg; Potassium 690mg; Total Carbohydrate 40g (Dietary Fiber 7g; Sugars 10g); Protein 16g, Phosphorus 285mg.

Vegetable Lo Mein

PREP TIME: ABOUT 15 MIN | COOK TIME: 10 MIN | SERVINGS: 8 | SERVING SIZE: 1 CUP

INGREDIENTS

1 cup plus 2 tablespoons low-sodium chicken broth

2 garlic cloves, minced

¼ cup minced scallions

2 teaspoons grated fresh ginger

2 carrots, peeled and cut into ¼-inch slices

3 celery stalks, cut on the diagonal into ¼-inch slices

½ cup sliced mushrooms

1½ cups broccoli florets

2 tablespoons dry sherry

1 tablespoon light soy sauce

1 teaspoon sesame oil

1 tablespoon cornstarch

½ pound cooked whole-wheat vermicelli

DIRECTIONS

1 In a large skillet or wok, heat 2 tablespoons of the broth. Add the garlic, scallions, and ginger, and sauté for 30 seconds.

2 Add the carrots, celery, and mushrooms, and sauté for 5 minutes. Add the broccoli and ½ cup of the broth, cover, and steam for 5 minutes.

3 In a small bowl, combine the remaining ½ cup of broth with the sherry, soy sauce, and sesame oil. Add the cornstarch, and mix well.

4 Remove the cover, and add the cornstarch mixture. Cook for 1 minute more until the mixture thickens. Toss in the cooked noodles, and mix well. Serve.

VARY IT! Swap out vermicelli for rice for a delicious Asian stir-fry.

PER SERVING: Choices/Exchanges ½ Starch, 1 Nonstarchy Vegetable; Calories 80 (from Fat 10); Fat 1g (Saturated 0.2g, Trans 0.0g); Cholesterol 0mg; Sodium 120mg; Potassium 240mg; Total Carbohydrate 13g (Dietary Fiber 2g; Sugars 2g); Protein 4g; Phosphorus 75mg.

Marinara Sauce

PREP TIME: ABOUT 5 MIN | COOK TIME: 40–50 MIN | SERVINGS: 20 | SERVING SIZE: ¼ CUP

INGREDIENTS

One 28-ounce can no-salt-added crushed tomatoes

1 green bell pepper, chopped

1 red bell pepper, chopped

½ cup minced onion

1 teaspoon dried oregano

½ pound mushrooms, sliced

1 teaspoon dried basil

½ teaspoon garlic powder

DIRECTIONS

1 In a large saucepan over medium heat, combine all the ingredients, mixing thoroughly.

2 Let simmer 40–50 minutes, allowing flavors to blend.

TIP: Keep a batch of this sauce on hand in the freezer. The taste complements shrimp or pasta and is a great dipping sauce for baked chicken fingers.

PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable; Calories 25 (from Fat 0); Fat 0g (Saturated 0.0g, Trans 0.0g); Cholesterol 0mg; Sodium 5mg; Potassium 200mg; Total Carbohydrate 5g (Dietary Fiber 2g; Sugars 2g); Protein 1g, Phosphorus 30mg.