In possession of a ton of fresh vegetables we needed to use quickly, I decided to try my hand at a version of Pasta Primavera that would be diabetic-friendly. We had green, red and orange bell peppers, yellow squash, asparagus, Roma tomatoes and carrots plus fresh parsley, basil and oregano from our herb garden. It all came together in this eye-poppingly colorful dish.
This recipe is on the edge in terms of the number of calories and carbs I like to have at a single meal. I generally try to eat less than 400 calories and fewer than 60g carbs per meal; this is 452 calories and 60g carbs. I would definitely NOT serve it with any type of bread unless you cut way back on the amount of spaghetti in the dish. If you absolutely must have meat with this pasta, reduce the serving size to better control the number of calories. If you are watching your sodium intake, cut back on the cheese.
Whole Wheat Spaghetti Primavera is chock full of Protein, Vitamin C, Calcium, Phosphorus, Selenium, Vitamin A, Vitamin K and Manganese. It is also low in Cholesterol.
1 Tbsp olive oil
4 cloves garlic, minced
1 bell pepper, seeded and cut into strips – use a mixture of green, red, yellow, orange
1/2 lb. asparagus, cut into 2-in pieces
2 small yellow squash, sliced and then slices quartered
2 Roma tomatoes, seeded and diced
1 cup plus 3 Tbsp. chicken stock
1/2 cup nonfat milk
1/2 tsp sea salt
1/2 tsp freshly ground black pepper
5-6 drops hot sauce (optional)
1 Tbsp whole wheat flour
2 large carrots, sliced into curls with a vegetable peeler
1/2 lb. whole wheat spaghetti
1/2 cup Parmesan cheese, shredded
1/2 cup asiago cheese, shredded
2 Tbsp fresh chopped parsley
2 Tbsp fresh chopped basil
2 Tbsp fresh chopped oregano
Cook spaghetti according to package directions.
While spaghetti is cooking, heat oil in a large skillet over medium-high heat. Add garlic and cook until it softens, about a minute. Add peppers and asparagus and cook about 5 minutes. Add squash and tomatoes and cook about 5 minutes more.
Combine 1 cup chicken stock, milk, salt, pepper and hot sauce in a small bowl or large measuring cup. Set aside.
Combine flour and 3 Tbsp chicken stock in a jar with a screw-top lid. Shake to dissolve flour.
Add flour/chicken stock mixture to vegetables in skillet. Cook for about a minute, then add chicken stock/milk mixture. Bring to a boil, then reduce heat and simmer until liquid has thickened slightly, about 5 minutes. Add carrot curls.
Drain cooked pasta and add to skillet. Toss. Divide among four plates and garnish with the cheeses and herbs.
Makes 4 servings
Per serving: 452 calories, 14g fat (7g sat), 26mg cholesterol, 990mg sodium, 60g carb, 4g fiber, 7g sugar, 26g protein