3 healthy pasta recipes to beat diabetes

If you have diabetes, it doesn't mean you can't have carbs again. The secret to these recipes is that they include plenty of vegetables for fibre and protein. Ciao, (or should we say, chow) pasta lovers!

Preparation time: 30 minutes
Cooking time: 35 minutes
Serves: 4

Ingredients:

• 30 ml (2 tbsp) olive oil
• 4 cloves garlic, thinly sliced
• 750 g (1 1/2 lb) ripe plum tomatoes, halved, seeded and coarsely chopped
• 5 ml (1 tsp) fresh oregano or 2 ml (1/2 tsp) dried
• 1 ml (1/4 tsp) salt
• 10 ml (2 tsp) balsamic vinegar
• 2 ml (1/2 tsp) sugar
• 1 eggplant (500 g/1 lb), cut lengthwise into 1.5-cm (3/4-in) slices
• 250 g (8 oz) penne
• 50 g (1/4 c) shaved or shredded Parmesan cheese

Method:

1. Heat oil in a large nonstick skillet over medium-low heat. Add garlic and cook, stirring, 1 minute.
2. Add tomatoes, oregano and  salt. Increase heat to medium and cook until tomatoes are softened, 6 minutes. Stir in vinegar and sugar, and cook for 30 seconds.
3. Preheat broiler. Rinse eggplant and pat dry. Lightly spray both sides of the slices with cooking spray. Broil 10 centimetres (4 inches) from heat until softened, about 5 minutes on each side. Set aside to cool.
4. Cook pasta to package directions. Drain and toss with tomato mixture. Coarsely chop eggplant and add to pasta; stir in cheese. Serve hot or warm. Per serving:

Nutritional information:

• 360 Calories
• 13 g Protein
• 59 g Carbohydrates
• 10 g Fat
• 2 g Saturated Fat
• 4 mg Cholesterol
• 7 g Fibre
• 406 mg Sodium

Preparation time: 15 minutes
Cooking time: 25 minutes
Serves: 4

Ingredients:

• 350 g (12 oz) rigatoni
• 2 small bunches broccoli rabe, tough stems removed, leaves cut crosswise into 2.5-cm (1-in) pieces
• 15 ml (1 tbsp) olive oil
• 1 red onion, halved and thinly sliced crosswise
• 1 yellow pepper, seeded, cut lengthwise into thin strips
• 2 scallions, thinly sliced
• 125 ml (1/2 c) golden raisins
• 1 ml (1/4 tsp) red pepper flakes
• 1 ml (1/4 tsp) salt
• 8 cloves roasted garlic
• 12 cherry tomatoes, halved
• Pinch of ground nutmeg
• 1 ml (1/4 tsp) fresh-ground black pepper
• 50 g (1/4 c) grated Parmesan cheese

Method:

1. Cook rigatoni to package directions. Add broccoli rabe to pot for the last 5 minutes of cooking. Drain.
2. Meanwhile, heat oil in a nonstick skillet over medium-high heat. Add onion, yellow pepper, scallions, raisins, pepper flakes and salt. Sauté until crisp-tender. Add garlic and sauté for 1 minute. Remove from heat.
3. Return pasta and broccoli rabe to the pot. Stir in pepper mixture, tomatoes and nutmeg. Sprinkle with black pepper and cheese.

Nutritional information (per serving):

• 515 Calories
• 21 g Protein
• 98 g Carbohydrates
• 7 g Fat
• 2 g Saturated fat
• 4 mg Cholesterol
• 6 g Fibre
• 506 mg Sodium

Preparation time: 10 minutes
Cooking time: 25 minutes
Serves: 4

Ingredients:

• 15 ml (1 tbsp) vegetable oil
• 4 scallions, chopped
• 4 cloves garlic, minced
• 1 medium zucchini, halved lengthwise, cut crosswise into 0.5 cm (1/4 in) slices
• 125 ml (1/2 c) reduced-sodium fat-free chicken broth
• 30 ml (2 tbsp) reduced-sodium soy sauce
• 10 ml (2 tsp) cornstarch
• 5 ml (1 tsp) dark sesame oil
• 175 g (6 oz) extra-firm tofu, drained, cut into cubes
• 175 g (6 oz) buckwheat (soba) or whole wheat noodles
• 250 g (1 c) packed watercress, tough stems removed (or chopped fresh spinach)
• 30 ml (2 tbsp) chopped cilantro

Method:

1. Heat oil in a large nonstick skillet over medium-high heat. Add garlic, zucchini and scallions to skillet. Sauté until softened. Whisk together broth, soy sauce, cornstarch and sesame oil in a bowl until smooth.
2. Add tofu and broth mixture to skillet. Bring to a boil and cook, stirring, until sauce thickens. Remove from heat.
3. Cook noodles to package directions. Drain, reserving 250 millilitres (1 cup) cooking liquid. Rinse under cold water. Combine noodles, zucchini, watercress, cilantro and reserved liquid in a bowl. Toss gently.

Nutritional information (per serving):

• 260 Calories
• 14 g Protein
• 40 g Carbohydrates
• 7 g Fat
• 1 g Saturated Fat
• 0 mg Cholesterol
• 7 g Fibre
• 642 mg Sodium

See, having diabetes doesn't mean you can't enjoy pasta carbs. Try these recipes out and fall in love with pasta all over again!