Pasta with Roasted Asparagus
Perfect as a side dish or main course.
This recipe was originally published in Diabetes Forecast Magazine.
Serves: 7; Serving size: 1 cup
Prep time: 17 minutes
Cook time: 12 minutes
1 lb fresh asparagus, tough ends removed and stalks cut diagonally into 1-inch lengths
2 tsp olive oil
1 tsp fresh lemon juice
Salt and pepper to taste
8 oz whole-wheat penne or other shaped pasta (choose a low-carb brand if desired; not included in nutritional analysis)
1 tsp olive oil
1/2 cup diced onion
3 garlic cloves, minced
1/4 cup coarsely chopped walnuts
Pinch red pepper flakes (add more if you like your food hotter; not included in nutritional analysis)
2 Tbsp minced fresh parsley
1 oz reduced-fat goat cheese, crumbled
2 Tbsp fresh grated Parmesan cheese
Salt and pepper to taste
- Prepare the asparagus. Preheat oven to 450°F. Toss the asparagus with the olive oil, lemon juice, and salt and pepper. Arrange the asparagus in a single layer on a baking sheet and roast in the oven for about 7 to 8 minutes until browned. Remove the asparagus from the oven.
- For the pasta, cook the pasta according to package directions. Meanwhile, in a large skillet, heat the olive oil. Add the onion and garlic, and sauté for 3 minutes. Add in the walnuts and sauté for 2 minutes. Add in the red pepper flakes and parsley. Drain the pasta, reserving about 1/2 to 3/4 cup of the cooking liquid.
- Add the pasta to the onion-garlic-walnut mixture and toss. Add in the reserved cooking liquid, roasted asparagus, goat cheese, and Parmesan cheese. Add salt and pepper to taste, and toss again.
1 1/2 Starch
Calories From Fat: 65
Total Fat: 7 g
Saturated Fat: 1.3 g
Trans Fat: 0 g
Cholesterol: 5 mg
Sodium: 45 mg (without added salt)
Total Carbohydrate: 30 g
Dietary Fiber: 5 g
Sugars: 3 g
Protein: 7 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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