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Food & Fitness
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Recipes
Pasta Primavera
Primavera means "spring-style", and the bright, festive colors of the fresh vegetables used in this dish certainly reflect the season. If you're in a time crunch, consider buying precut vegetables from the salad bar. They're more expensive but can be worth if from a time perspective.
For this recipe, and for dozens of other Association-approved recipes, purchase The New Family Cookbook for People with Diabetes from our online store.
Serves: 6; Serving size: 1 1/2 cup
Ingredients
8 oz uncooked spaghetti
2 tsp margarine
1 onion, cut into wedges
2 cups broccoli florets
2 small carrot, thinly sliced
1 zucchini, thinly sliced
1 yellow summer squash, diced
3/4 cup low-fat, low-sodium chicken broth
1/3 cup chopped fresh parsley
1/3 cup chopped fresh basil
3 Tbsp lemon juice
1/2 tsp salt
1/4 tsp fresh ground black pepper
3 Tbsp grated Parmesan cheese
Preparation
- Cook the spaghetti according to the package directions, omitting salt; drain well.
- While the pasta is cooking, heat the margarine in a large skillet. Add the onion and saute about 1 minute.
- Add the vegetables and chicken broth; stir. Cover and simmer about 6 minutes.
- Add the parsley, basil, lemon juice, salt, and pepper. Stir and cook 1 minute more.
- Add the spaghetti to the vegetables; toss well.
- Sprinkle with Parmesan cheese at serving time.
Nutrition Information
Exchange/Choices
2 Starch
1 Vegetable
1 Fat
Total Calories: 225
Calories from Fat: 52
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 2 mg
Sodium: 242 mg
Total Carbohydrate: 37 g
Dietary Fiber: 5 g
Sugars: 5 g
Protein: 8 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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