Diabetes Quick Fix: Pasta Primavera

This is a light meal of pasta and fresh vegetables.

Substitute any fresh vegetables you might have on hand and use this recipe as a blueprint for quantities.

HELPFUL HINTS:

Any type of whole wheat pasta can be used.

2 crushed garlic cloves can be used instead of minced garlic.

COUNTDOWN:

Place water for pasta onto boil.

Saute vegetables in a skillet.

When water comes to a boil, add the pasta.

Toast the walnuts.

Assemble the dish.

SHOPPING LIST:

To buy: 1 package whole wheat linguine, 1 red onion, 1 jar minced garlic, 1 red bell pepper, 1 container sliced button mushrooms, 2 plum tomatoes, 1 small package walnuts, 1 bunch scallions, 1 bunch fresh basil and 1 piece Parmesan cheese.

Staples: olive oil, salt and black peppercorns.

Pasta Primavera

Recipe by Linda Gassenheimer

4 ounces whole wheat linguine

2 tablespoons olive oil

1/4 cup diced red onion

1 teaspoon minced garlic

1 cup sliced red bell pepper

1 cup sliced button mushrooms

2 plum tomatoes, cut into 1 to 2-inch pieces (3/4-cups)

1/2 cup walnuts

3 scallions, sliced

1/2 cup basil leaves, torn into small pieces

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/4 cup grated Parmesan cheese

Bring a large saucepan filled with 3 to 4 quarts water to a boil. Stir in the linguine. Cook 8 minutes or until the pasta is tender but still firm. Add 2 tablespoons pasta water to a large bowl. Drain pasta and add to the bowl and toss with the water.

Meanwhile, heat oil in a large skillet and add the onion, garlic, red bell pepper, mushrooms and tomatoes. Saute 5 minutes.

Place walnuts in a toaster oven or under a broiler for 2 to 3 minutes. Do not let them burn.

Add the pasta to the skillet and toss well. Add the scallions, basil leaves and salt and pepper. Toss to combine. Serve on 2 dinner plates and sprinkle with Parmesan cheese and toasted walnuts.

Yield 2 servings.

Per serving: Total Calories 615, Total Fat 37.0 g, Saturated Fat 4.9 g, Monounsaturated Fat 12.3 g, Sodium 488 mg, Cholesterol 8 mg, Total Carbohydrate 58.4 g, Fiber 10.8 g, Sugars 8.1 g, Protein 21.5 g, Potassium 936 mg, Phosphorus 501 mg

Exchanges: 2 1/2 starch, 1/2 carbohydrate, 2 nonstarchy vegetable, 1 high-fat protein, 5 fat