Sodium in part skim ricotta12/15/2023 One easy way to make your pasta dish more nutritious is to swap out traditional noodles for a higher-fiber variety. RELATED: 15 Delicious Diabetes-Friendly Dinner Ideasīelow, diabetes educators and registered dietitians share their go-to strategies for making pasta as diabetes-friendly as possible. Taking smart steps like these when you eat pasta can help keep your blood sugar, weight, and overall health and nutrition on track. You simply need to watch your portion sizes and prepare this dish mindfully, such as by limiting certain toppings and mix-ins (like cheese, meat, and sauce). Indeed, in one large study, women with type 2 diabetes who ate a 50-gram (g) serving of pasta experienced lower spikes in blood sugar than they did after eating equal portions of white bread, potato, or rice. Though it’s higher in carbohydrates than some other foods, pasta can fit into a healthy meal plan for someone with diabetes, says Toby Smithson, RDN, a certified diabetes care and education specialist (CDCES) in Hilton Head, South Carolina, and author of Diabetes Meal Planning and Nutrition for Dummies. And if you’re living with type 2 diabetes, it’s possible you’ve heard that pasta is a food you need to avoid.īut if you love pasta and are willing to make a handful of tweaks to the typical bowl, saying goodbye to this feel-good fare may not be necessary. Food exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat.Pasta is synonymous with comfort, which can be a dirty word when it comes to nutrition. fat, 0 grams trans fat), 31 grams carbohydrates, 25 grams protein, 458 mg sodium, 53 mg cholesterol, 295 mg calcium, 5 grams fiber. Bake uncovered in a preheated 350 degree oven for 30 minutes, or until heated through and cheese is melted.įrom Darlene Zimmerman, MS, RD for Heart Smart and tested by Susan Selasky for the Free Press Test Kitchen.Ģ83 calories (25% from fat), 8 grams fat (4 grams sat. Add remaining pasta, then remaining tomato mixture. Distribute all of the ricotta cheese mixture over pasta. To assemble, spread 1 cup of tomato mixture over bottom of baking dish and top with ½ of the cooked and drained pasta. In a bowl,Ĭombine ricotta and mozzarella cheese. Prepare pasta according to package directions, omitting the salt. Remove from heat and add sugar, salt and black pepper. Add tomato paste stir and simmer 3 minutes. Crush by hand or rough chopped tomatoes and add to skillet along with can juices. Add turkey, breaking into crumbles and cooking until no longer pink. Add oregano, garlic powder, fennel and red pepper flakes and continue to saute 1 minute. In a large skillet, heat oil and saute onion until softened about 3 minutes. Serves: 9 (about 1 ¼ cup servings) / Prep time: 20 minutes / Total time: 1 hourĥ ounces shredded part-skim mozzarella cheeseĬoat a 4-quart oval baking dish with cooking spray set aside. For questions about today's recipe, call 31. To avoid a cracked glass pan, allow the assembled casserole to be at room temperature for about an hour before placing in the oven.ĭarlene Zimmerman is a registered dietitian in Henry Ford Hospital's Heart & Vascular Institute. A little goes a long way.įor busy home cooks, this penne bake can be assembled a day or two in advance and cooked later. Packaged, grated cheese usually has potato starch added to keep the shreds from sticking together. The starch, however, keeps the cheese from melting properly.įinally, we saved the best for last and topped this casserole with Parmesan cheese. It's a significant source of saturated fat, but its flavor is intense and pungent. If you can, buy part-skim mozzarella in a chunk and grate it yourself. Part-skim ricotta worked perfectly in our casserole, providing wonderful creaminess, but not too much saturated fat. Low-fat and fat-free versions have little or no saturated fat, but lack flavor and have a somewhat gritty texture. Though whole-milk ricotta is the creamiest, it contains the most saturated fat. Ricotta, which is similar to a fine-textured cottage cheese, comes in whole-milk, part-skim, low-fat (light), and fat-free forms. More: Sweet and smoky pork tenderloins are ready in 30 minutesįor today's pasta bake, we used part-skim ricotta and part-skim mozzarella cheese. More: In Good Taste: Chicken and mushrooms paired with creamy garlic Parmesan sauce Mixed dishes include burgers, sandwiches, tacos, pizza, meat, poultry, seafood dishes, and rice and pasta dishes. Saturated fat. Interestingly, the 2015-2020 Dietary Guidelines for Americans reports that mixed dishes are the main source of saturated fats in the diet. Cheese, of course, contains artery-clogging Most casseroles get their creaminess from cheese, which makes modifying them a little tricky. Today's casserole features whole-wheat penne baked in a rustic tomato sauce with three kinds of cheese. Soups, stews, chili and casseroles turn up more often on the dinner table. As we settle into the cozy fall season, cooking habits and food preferencesīegin to change.
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