Diabetes Friendly Penne Boscaiola
Indulge in a hearty and nourishing plate of Diabetes-Friendly Penne Boscaiola, a wholesome twist on an Italian classic. Made with fiber-packed whole-grain penne and a creamy, low-fat sauce base of unsweetened almond milk, this recipe is perfect for managing blood sugar levels without sacrificing flavor. Sautéed cremini mushrooms, sweet green peas, and crispy uncured turkey bacon add layers of texture and satisfying umami, while fresh parsley and Parmesan cheese bring a burst of savory brightness. With a cook time of just 30 minutes, this healthy pasta dish is an ideal weeknight dinner packed with nutrients and taste. Perfectly portioned for four, it’s a guilt-free comfort food the whole family can enjoy.
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Recipe Information
Ingredients
- 250 grams Whole-grain penne pasta
- 2 tablespoons Olive oil
- 3 cloves Garlic (minced)
- 1 medium Yellow onion (diced)
- 200 grams Cremini mushrooms (sliced)
- 4 slices Uncured turkey bacon (chopped)
- 150 grams Frozen green peas
- 200 milliliters Unsweetened almond milk
- 30 grams Grated Parmesan cheese
- 1 tablespoon Cornstarch
- 2 tablespoons Water
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley (chopped)
- 0.25 teaspoon Salt
Instructions
Bring a large pot of water to a boil. Add a pinch of salt and cook the whole-grain penne pasta according to the package instructions. Drain and set aside, reserving 1/4 cup of pasta water.
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and diced onion, and sauté for 2-3 minutes until fragrant and softened.
Add the sliced cremini mushrooms and cook for another 5 minutes, stirring occasionally, until the mushrooms release their moisture and start to brown.
Push the mushrooms to one side of the skillet and add the chopped turkey bacon. Cook for 3-4 minutes, stirring, until the turkey bacon is slightly crisp.
Stir in the frozen green peas and cook for another 2 minutes until heated through.
In a small bowl, whisk together the almond milk, cornstarch, and water until smooth. Pour the mixture into the skillet and stir well to combine.
Bring the sauce to a gentle simmer and cook for 2-3 minutes until it thickens slightly. Add the grated Parmesan cheese and stir until melted.
Season the sauce with black pepper and a pinch of salt (adjust to taste). If the sauce appears too thick, stir in a bit of the reserved pasta water to loosen it.
Add the cooked penne pasta to the skillet and toss to coat evenly with the sauce.
Remove from heat and stir in the chopped fresh parsley. Serve immediately, garnished with a sprinkle of additional parsley if desired.
Nutrition Facts
Calories |
1693 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.3 g | 71% | |
| Saturated Fat | 14.1 g | 70% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 70 mg | 23% | |
| Sodium | 1875 mg | 82% | |
| Total Carbohydrate | 244.3 g | 89% | |
| Dietary Fiber | 32.1 g | 115% | |
| Total Sugars | 26.3 g | ||
| Protein | 73.0 g | 146% | |
| Vitamin D | 2.4 mcg | 12% | |
| Calcium | 860 mg | 66% | |
| Iron | 14.8 mg | 82% | |
| Potassium | 2299 mg | 49% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
