Spaghetti With Summer Squash And Peppers (Diabetic)

Ingredients:

1 slice day-old whole-grain peasant bread
2 1/2 tablespoons extra-virgin olive oil
4 garlic cloves, thinly sliced
1 1/2 tablespoons finely chopped walnuts
1/4 cup chopped fresh flat-leaf (Italian) parsley
1 teaspoon salt
1 small yellow squash, cut into 2-inch julienne
1 small zucchini (courgette), cut into 2-inch julienne
1 cup shredded carrots
1 small red bell pepper (capsicum), cut into julienne
1/4 cup diced yellow bell pepper (capsicum)
1/2 teaspoon freshly ground black pepper
1/2 pound whole-wheat (whole-meal) spaghetti

Method:

In a blender or food processor, process the bread to make fine crumbs. In a large nonstick frying pan, heat 1 1/2 teaspoons of the olive oil over medium heat. Add the sliced garlic and saute until lightly golden, about 1 minute. Stir in the bread crumbs and cook until lightly browned and crunchy, about 3 to 4 minutes. Transfer to a bowl and stir in the walnuts, parsley and 1/2 teaspoon of the salt. Set aside. Add the remaining 2 tablespoons oil to the pan and heat over medium heat. Add the
yellow squash, zucchini and carrot and saute until the vegetables are tender-crisp, about 5 minutes. Transfer to a plate and keep warm. Add the bell peppers to the pan and saute until they begin to soften, about 2 minutes.
Stir in the remaining 1/2 teaspoon salt and the pepper. Return the squash mixture to the pan and toss to mix. Set aside and keep warm.
Fill a large pot 3/4 full with water and bring to a boil. Add the spaghetti and cook until al dente, about 10 to 12 minutes or according to package directions. Drain the pasta thoroughly. In a warmed shallow serving bowl, combine the spaghetti, vegetables and bread crumb mixture. Toss gently to mix. Serve immediately.

Helpful Hints:

Basics
High fiber = at least 5 g of fiber per serving
Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
Dietitian's tip:
This garlicky primavera-style dish gets its rich, nutty flavor from the whole-grain pasta and chopped walnuts. If you can't find whole-wheat noodles to suit your taste, try a half-wheat, half-regular blend.
Serves 4
Nutritional Analysis
(per serving)
Calories
353
Monounsaturated fat
7 g
Protein
11 g
Cholesterol
0 mg
Carbohydrate
56 g
Sodium
661 mg
Total fat
12 g
Fiber
11 g
Saturated fat
2 g


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