We just have to watch how we eat it! Forget buying regular pasta; always by whole-grain. Then be careful not to load the pasta down with sugars. These recipes for Mac and Cheese with Veggies, and for Pumpkin Baked Penne are both healthy and fall within the diabetic's nutritional guidelines.
MAC AND CHEESE WITH VEGGIES 2 cups uncooked whole-wheat elbow macaroni, cooked according to pkg directions; no salt or butter 1/4 cup all-purpose flour 1 3/4 cup fat-free milk 3 1/2-oz shredded reduced-fat sharp Cheddar 6-oz reduced-fat processed cheese product 1 tbsp Worcestershire sauce 1/4 tsp black pepper 6-oz baby spinach 1 can (14-oz) no-salt-added petite, diced tomatoes, drained
Preheat oven to 375 degrees. Spray a large casserole dish with nonstick cooking spray; set aside.
Heat a large pot over medium-high heat; place flour in pot and slowly add the milk, whisking until well blended. Continue to cook over medium heat stirring frequently until thickened, approximately 5 to 6 minutes. Add cheeses and stir vigorously until melted. Stir in Worcestershire sauce and pepper.
Remove from the heat and add the spinach; mix well. Add the tomatoes and the drained macaroni mixing well until combined. Pour the mixture into the prepared casserole dish.
Bake at 375 degrees for 30 to 35 minutes. Remove from oven and allow to cool a few minutes before serving.
Yield: 8 servings of approximately 1 cup each Per serving: Approximately: 242 calories, 5 g (3 g sat) total fat, 14 g protein, 33 g carbs, 2 g dietary fiber,19 mg cholesterol, 524 mg sodium
PUMPKIN PENNE Pumpkin is a very healthy food and should not be put on the back shelf until Thanksgiving and Christmas. Eat it year round. This Pumpkin Baked Penne is a good way to enjoy pasta and get the benefits of pumpkin. It falls within the healthy ratio of carbs to proteins for diabetics!
1 pkg (14.5-oz) multigrain penne (always use multi-grain or whole-grain pastas!) 1 tsp canola or olive oil 1 small onion, chopped 3 garlic cloves, minced 3/4 cup low-fat ricotta cheese 1/2 cup reduced-sodium chicken broth 1 can (15-oz) pumpkin 1 can (28-oz) crushed tomatoes 1 tbsp Italian seasoning 3/4 tsp red pepper flakes 1 cup shredded reduced-fat mozzarella cheese 1/3 cup grated Parmesan cheese
Preheat oven to 375 degrees.
Cook the pasta according to package directions leaving out any salt or butter/oils; drain.
In a large saucepan or a Dutch oven, heat the olive or canola oil. Add the onion and garlic, cooking and stirring for about 3 minutes to soften. Add the ricotta cheese, chicken broth, pumpkin, tomatoes, Italian seasoningArticle Submission, and red pepper flakes. Bring the mixture to a boil then reduce heat and simmer for 5 minutes. Remove from the heat and stir in the drained pasta.
Lightly spray a 9 x 13-inch baking dish with nonstick cooking spray. Pour the pasta mixture into the dish and sprinkle with the mozzarella and Parmesan cheeses.
Bake pasta at 375 degrees for approximately a half hour until bubbly and the cheese is melted and turned a golden brown.
Yield: 9 servings