Vegetable Penne Salad with Feta
Try this inspired pasta salad favorite.
For this recipe, and for dozens of other Association-approved recipes, purchase The Heart-Smart Diabetes Kitchen from our online store.
Serves: 4; Serving size: 1 1/2 cups
1 cup (4 oz) dry whole-grain penne or rotini pasta
1 can (13.75 oz) quartered artichoke hearts, drained
1/2 of a 15 oz can no-salt-added black beans, rinsed and drained
1/2 medium red bell pepper, cut in thin, 2-inch-long pieces
1 small yellow squash, halved lengthwise and thinly sliced
3/4 cup (3 oz) reduced-fat feta cheese, crumbled
1/3 cup chopped fresh parsley leaves
2 Tbps canola oil
3 Tbps cider vinegar
1 Tbps dried oregano leaves
1 tsp dried rosemary leaves
2 medium cloves garlic, minced
- Cook pasta according to package directions, omitting any salt or fat.
- Meanwhile, prepare vegetables and make vinaigrette. Drain pasta in colander and run under cold water to completely cool. Combine salad ingredients, except feta, in a large bowl. Pour vinaigrette over pasta mixture. Toss gently, yet thoroughly, until well blended. Add feta and toss gently.
- Let stand 30 minutes before serving to absorb flavors.
Flavorful tip: Canola oil is low in saturated fat. Saturated fat raises the bad LDL cholesterol in your blood and has been linked to increased risk of coronary heart disease. When using ingredients that contain saturated fat, choose the high-flavored, reduced fat varieties, such as feta…plain or with herbs or peppercorns, for example.
1 Lean Meat
1 1/2 Fat
Calories from Fat: 100
Total Fat: 11 g
Saturated Fat: 2.6 g
Trans Fat: 0 g
Cholesterol: 5 mg
Sodium: 475 mg
Total Carbohydrate: 40 g
Dietary Fiber: 8 g
Sugars: 5 g
Protein: 13 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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