This pasta dinner is quick, delicious, and diabetics and those watching their carbohydrates can enjoy the dish. Although I use lean ground beef in the recipe, lean ground turkey works well, too, and I often substitute turkey for the beef. The sauce includes plenty of vegetables, which boost the flavor but not the "bad" carbohydrate load. I use high protein pasta to make the one-pan meal. The high protein pasta adds to the nutrition of the dish and actually tastes good. The high protein pasta also has more fiber in it than traditional pastas do. Yes, the high-protein pasta has carbohydrates in it--no getting around that--but the extra protein and fiber helps balance out the carbs. This recipe has all the classic flavors and is a great alternative to make when you're craving pasta but want a "healthier" version. Enjoy!
Diabetic Friendly Penne Pasta -- Serves 4
2-3 teaspoons of canola oil
1/2 a large onion, chopped (1/2-1 cup)
1/4 cup of chopped celery
1/4 cup of chopped bell pepper (red, yellow, etc.)
1/2 pound of lean ground beef (93 percent)
1 teaspoon of dried Italian herbs
1/2 teaspoon of dried basil
1/2 teaspoon of salt
1/2 teaspoon of pepper
3-5 cloves of garlic, chopped fine
14-15-ounce can of diced tomatoes
1 can of water (use the empty tomato can to measure)
6-ounce can of tomato paste
6 ounces of water (use the empty tomato paste can to measure)
1 cup of protein + penne pasta (I use the Barilla brand)
Parmesan or Italian blend cheese to top the penne, optional
In a large skillet or chef's pan heat the oil over medium-high heat and add the onion, celery, and bell pepper and saute them together for about five minutes. Crumble in the beef and sprinkle on the Italian herbs, basil, salt, and pepper. Saute the mixture for about 10 minutes, turning down the heat to medium, if necessary, until the meat is done and the vegetables have softened. Stir in the garlic and saute it with the meat mixture for a minute or so. Add the diced tomatoes, the tomato can full of water, the tomato paste, and the 6 ounces of water (use the water in the tomato paste can to loosen the tomato paste clinging to the inside of the can and add that, too). Stir the mixture well, partially cover it, and let it simmer for 15-20 minutes. Add the cup of penne pasta, stir the pasta into the sauce, partially cover the pan again, and let the mixture cook for about 10 minutes or until the pasta is done. You may need to add a little more water if you'd like a looser pasta mixture. Taste the dish and add a little more salt and/or pepper if you think it needs it. Sprinkle a little grated Parmesan or Italian blend cheese on top of the pasta if you'd like.
