Note: This recipe may not work for all diabetics. But for those who have their blood sugar under control and have a pasta craving, give this a try. You can improve the nutritional numbers by using your favorite low-carb pasta or zucchini noodles. You can also substitute chicken broth for the vegetable broth to add more protein. And only one serving, remember quantity counts!
6-oz whole-wheat thin spaghetti
2 tbsp canola oil
1 garlic clove, chopped
1 cup thinly sliced carrots
1 cup thinly sliced onion
1 cup frozen baby peas, rinsed and drained
1 cup frozen artichoke hearts, thawed
1/4 cup vegetable broth
1/2 cup chopped basil
1/4 cup grated Parmesan or Romano cheese
freshly ground black pepper as garnish
Cook the spaghetti according to the package directions; reserve a half cup of the cooking water and drain.
Heat the canola oil in a deep and wide nonstick skillet over medium-high heat for a minute. Add the garlic, carrots, and onion; cook, stirring, for 5 minutes until the vegetables start to soften. Add the peas and artichoke hearts; cook, stirring, for a couple of minutes, just until heated. Add the vegetable broth and keep warm over low heat.
Add the spaghetti and basil to the skillet and toss to combine. Add some of the reserved spaghetti water to moisten, if needed. Allow the flavors to blend for 1 minute. Add the cheese and toss. Serve immediately sprinkled with the pepper, if desired.
Yield: 4 servings
Per serving: Approximately 300 calories, 45 g carbs, 12 g protein, 8 g fiber