Whole Wheat Penne Pasta with Summer Vegetables

September 1, 2020 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, pasta | Leave a comment
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I have another Delicious and Diabetic Friendly Recipe to pass along, Whole Wheat Penne Pasta with Summer Vegetables. To make this dish you’ll be needing Whole-Grain Pasta, Olive Oil, Garlic, Broccoli, Zucchini, Bell Peppers, Tomatoes, Mushrooms, Oregano, and Feta Cheese. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Whole Wheat Penne Pasta with Summer Vegetables
Transport yourself to Italy with this high-fiber, Mediterranean-style dish! Taking only about 20 minutes to prepare, it packs a dense nutritional punch with its combination of whole-grain pasta, broccoli, zucchini, tomatoes, mushrooms, oregano, and feta cheese. So tuck in a napkin and mangia!

6 ounces uncooked whole wheat penne pasta (about 2 cups)
2 teaspoons olive oil
2 cloves garlic, minced
1 1/2 cups chopped fresh broccoli
1 medium zucchini, chopped (about 1 1/4 cups)
1/2 medium yellow bell pepper, chopped (about 3/4 cup)
8 ounces (about 1 1/2 cups) cherry or grape tomatoes, halved
3 ounces (about 1 cup) mushrooms, sliced
1/2 teaspoon dried oregano
3/4 cup crumbled reduced-fat feta cheese

Yield: 4 servings
Serving size: 1 3/4 cups

1 – Cook pasta according to package directions, omitting any salt or fat. Drain and keep warm.

2 – Heat oil in large nonstick skillet over medium-high heat. Add garlic, broccoli, zucchini and bell pepper. Cook and stir about 2 minutes or until vegetables just begin to soften.

3 – Add tomatoes, mushrooms, and oregano; mix well. Reduce heat to medium and cook and stir about 8 minutes or until vegetables are tender and tomatoes release their juices.

4 – Mix vegetables with pasta. Toss in feta cheese.

Nutrition Information:
Calories: 264 calories, Carbohydrates: 41 g, Protein: 15 g, Fat: 7 g, Saturated Fat: 3 g, Cholesterol: 8 mg, Sodium: 374 mg, Fiber: 7 g

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Inside every issue you’ll find…
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Kitchen Hint of the Day!

March 27, 2020 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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That Healthy Pasta…………………..

When eaten in moderation, pasta can be part of a healthy diet. Whole-grain pasta may be a better choice for many, as it is lower in calories and carbs but higher in fiber and nutrients. … Calories can stack up fast when adding high-fat, high-calorie toppings like cream-based sauces and cheeses.

Kitchen Hint of the Day!

April 13, 2019 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Eat your Whole Grain Pasta………….

Whole-grain pasta uses all of the wheat kernel, which means that the nutrients remain in the pasta, along with fiber and other beneficial components. Whole-grain pasta is also lower in calories and carbohydrates. Eating whole grains has been linked to a lower risk of obesity and the associated health risks.

Kitchen Hint of the Day!

January 28, 2019 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Whole Grain Pasta……..

Nutrients in Whole-Grain Vs. Refined Pasta. Whole-grain pasta is typically high in fiber, manganese, selenium, copper and phosphorus, while refined, enriched pasta tends to be higher in iron and B vitamins. Whole-grain pasta is also lower in calories and higher in fiber and certain micro nutrients than refined pasta.

Diabetic Pasta Recipes

December 1, 2018 at 6:01 AM | Posted in Eating Well | Leave a comment
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From the EatingWell website and Magazine its Diabetic Pasta Recipes. Delicious and Healthy Diabetic Pasta Recipes. You’ll find recipes like; Honey, Asian Tuna and Pineapple Pasta, Vegan Chili Mac, and Meatballs with Sun-Dried Tomato Sauce. Find these Diabetic Friendly Recipes and more all at the EatingWell website. Enjoy and Eat Healthy in 2018! http://www.eatingwell.com/

Diabetic Pasta Recipes
Find healthy, delicious diabetic pasta recipes, from the food and nutrition experts at EatingWell.

Honey, Asian Tuna and Pineapple Pasta
Because this Asian-inspired tuna and pasta dinner-for-four is ready in under 30 minutes, it’s the perfect choice for any weeknight…………..

Vegan Chili Mac
Raw cashews are the base of this velvety smooth sauce. (A high-speed blender will yield you the creamiest results.) Nutritional yeast and tomato paste provide rich umami flavor to this easy vegan dinner……………….

Meatballs with Sun-Dried Tomato Sauce
Classic spaghetti and meatballs gets a bit of a makeover in this recipe with turkey meatballs and a scrumptious sauce made with sun-dried tomatoes. Best of all, it’s ready in just 25 minutes……………..

* Click the link below to get all the Diabetic Pasta Recipes

Kitchen Hint of the Day!

October 17, 2017 at 5:03 AM | Posted in Kitchen Hints | Leave a comment
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Whole Grains……..


Choose whole grain pasta for high fiber, healthy pasta dishes. If you find that whole wheat pasta is too heavy to eat on its own, you can mix it half and half with refined pasta that is the same shape.

Kitchen Hint of the Day!

August 13, 2014 at 5:26 AM | Posted in Kitchen Hints | Leave a comment
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Here’s a good hint on a healthy product to keep in your pantry if you or a loved has Diabetes. And even if you don’t have Diabetes, why not eat healthier!

Whole grain pastas are a must. Make sure the pasta is labeled “whole wheat,” as opposed to just plain “wheat,” to get the real benefit. Also, brown rice, oats and barley are good staples to have in the kitchen.

Kitchen Hint of the Day!

August 5, 2014 at 5:32 AM | Posted in Kitchen Hints | 2 Comments
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Here’s a Hint that I always use when making Lasagna.


Save time and an extra pan to clean by not boiling your lasagna noodles. When ready to assemble, just layer the dried noodles in the same way you would if they were pre-cooked. The moisture from the sauce and moisture created will be absorbed into the pasta. Just be careful to make sure the sauce contains enough liquid.


* Note * Be sure to check on it from time to time as it bakes, adding small amounts of water, if necessary.

“Meatless Monday” Recipe – Black Bean Lasagna

August 4, 2014 at 8:37 AM | Posted in Meatless Monday | Leave a comment
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Thank you to Virginia who gave me permission to pass along her recipe of Black Bean Lasagna.

Black Bean Lasagna


Recipe Ingredients:

9 lasagna noodles (8 ounces)
2 (15-ounce) cans black beans, rinsed and drained
Nonstick cooking spray
1/2 cup chopped onion
1/2 cup chopped green sweet pepper
2 (15-ounce) cans low-sodium tomato sauce or tomato sauce with seasonings
1 tablespoon dried oregano leaves
1/4 cup snipped fresh cilantro
1/4 teaspoon garlic powder
1 (12-ounce) container low-fat cottage cheese
1 8-ounce package reduced-fat cream cheese (Neufchatel)
1/4 cup light dairy sour cream
Tomato slices (optional)
Fresh cilantro leaves (optional)



Cooking Directions:

Cook noodles according to package directions; drain. Mash one can of the beans; set aside.
Lightly coat a large skillet with cooking spray; add onion, green sweet pepper,oregano leaves, and garlic powder . Cook and stir over medium heat until tender but not brown. Add mashed beans, un-mashed beans, tomato sauce, and snipped cilantro; heat through.
In a large bowl combine cottage cheese, cream cheese, and sour cream; set aside. Spray a 3-quart rectangular baking dish with nonstick coating. Arrange three of the noodles in the dish. Top with one-third of the bean mixture. Spread with one-third of the cheese mixture. Repeat layers twice, ending with bean mixture. Reserve the remaining cheese mixture.
Bake, covered, in a preheated 350°F (175°C) oven for 40 to 45 minutes or until heated through. Dollop with reserved cheese mixture. Let stand for 10 minutes. Garnish with tomato slices and cilantro, if desired.
Makes 8 servings.


Make-Ahead Tip: Refrigerate unbaked casserole, covered, up to 1 day, and bake as directed. Or, freeze up to 1 month; thaw frozen casserole in refrigerator overnight, and bake for 40 to 45 minutes or until heated through.


Nutritional Information Per Serving (1/8 of recipe): calories: 340, total fat: 8g, saturated fat: 5g, cholesterol: 25mg, sodium: 589mg, carbohydrate: 49g, fiber: 8g, protein: 21g


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