If you think pasta is off the menu because it’s high in carbohydrates, you might reconsider. You can use half (or all) whole grain pasta and add lean protein and veggies for a healthier, tasty alternative. The fiber and nutrients in this recipe offer better blood glucose control with limited carbohydrates, saturated fat and sodium.
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½ pound enriched spaghetti
½ pound whole wheat spaghetti
¾ pound ground turkey breast, 99% lean
1 tablespoon olive oil
2 cups broccoli, fresh or fresh-frozen
½ tablespoons garlic power
¼ cup Parmesan cheese, fat-free
- Coat a large skillet with 1 tablespoon olive oil and heat over medium-high heat. Add turkey and break up the meat with a fork while it browns for approximately 5 minutes. Add garlic powder and stir.
- Line a heat-resistant bowl with paper towels. Dump turkey into bowl and allow extra grease to soak into the paper towel. Return meat to skillet and let sit on low heat.
- Meanwhile, cook the pasta per package directions. In the last 1-1.5 minutes, add fresh-frozen broccoli to the pasta pot. (If adding fresh broccoli, allow slightly more time for broccoli to cook depending on desired tenderness. For crisp-tender, allow a full 2 minutes of cook-time.)
- Drain pasta/broccoli from pot and add to the skillet. Mix pasta, broccoli and meat together evenly. Add and mix Parmesan cheese to skillet.
Makes 6 servings. Per serving:
Total Fat: 5 g
Saturated Fat: 1 g
Trans Fat: 0 g
Cholesterol: 25 mg
Sodium: 100 mg
Total Carbohydrate: 59 g
Dietary Fiber: 7 g
Sugars: 2 g
Protein: 27 g
Recipe courtesy of Digestive Disease Health Team Dietitians