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DIABETIC-FRIENDLY PASTA PRIMAVERA

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

BISCUIT TOPPED TURKEY POT PIE

Many of you will shudder at the idea of a biscuit. Fine, skip this recipe. This is a diabetic-friendly recipe as you will see in the nutritional information. This dish has a great carb to protein ratio and should be okay for diabetics whose blood sugar is controlled. If you have trouble controlling your blood sugar, feel free to skip the recipe as a biscuit is probably not a good idea for you. Please refrain from scolding those who can eat it!

Filling:
2 tsp olive or canola oil
1/2 cup diced red bell pepper
1/2 cup diced green bell pepper
2 celery stems, sliced
1 small onion, diced
2 tbsp white whole-wheat flour
1 1/4 cups chicken broth
1 cup cubed potatoes
1/2 tsp thyme
1/4 tsp salt
dash of freshly ground black pepper
2 cups cubed turkey breast (cooked)
1/3 cup frozen peas

Preheat oven to 425 degrees.

Heat the oil in a large skillet over medium heat.  Add the bell peppers, onion, and celery; cook while stirring for 4 to 5 minutes to soften veggies.  Stir in the flour until blended then stir in the broth.  Add the potatoes, thyme, salt, pepper.  Bring the mixture to a boil, reduce heat, cover and cook on simmer for about 10 minutes.

Add the turkey and the peas to the simmering mixture; cook anter 5-7 minutes or until the potato is tender and peas are hot.  Pour the mixture into a very lightly greased 1-qt casserole dish.

Biscuits:

3/4 cup white whole-wheat flour (using whole-grain flour is important for the diabetic)
3/4 tsp baking powder
dash of salt
1/8 tsp baking soda
3 tbsp cold butter, cut-up
3 tbsp low-fat buttermilk

In a medium bowl combine the flour, baking powder, salt, and baking soda; cut in butter with a pastry blender or two knives until butter is pea-sized.  Stir in the buttermilk.  Place mixture on a lightly floured surface and knead lightly.  Pat dough out to about 1/2-inch thickness; use a biscuit cutter or a 2-inch glass to cut dough into 5 biscuits.  Reroll dough as needed.  Place biscuits on top of the filling and bake at 425 degrees 12-15 minutes until the topping is lightly browned.

Yield: 5 servings of 1 biscuit and 3/4 cup turkey/vegetable mixture = 250 calories, 30 g carbs, and 18 g protein per serving.
Dietary exchange: 2 starch, 2 meat, 1 fat per serving

Note: This is a file photo