I recently taught a class at a local community event called Living in Balance, in Broomfield, Colorado. The class was for diabetes and nutrition and included a live food demonstration. This is the recipe I created for this event and it was a big success so I decided to share it on my blog!
Many people with diabetes believe that pasta is off limits them. However, inclusion of whole grains, beans and legumes is recommended for those with diabetes. You can still have pasta if you are diabetic but choosing one that is higher in fiber and monitoring your portion size is recommended. Instead of having a big bowl of pasta try adding some protein and a big portion of veggies. You will be able to have a larger portion with a more balanced plate. This recipe is packed with vegetables and uses a meat and pumpkin bolognese sauce. A perfect Fall recipe.
Roasted vegetables are almost always on my meal planning to do list when prepping for a busy work week. By roasting an assortment of veggies you can easily add them to salads, use as a side dish, or add them to pasta and grain dishes like I did in this recipe.
Simple Rules for Roasting Vegetables: make sure to cut the vegetables about the same size to allow for even cooking; spread out evenly on the baking sheet; you can drizzle with olive oil and sprinkle with seasonings of your choice; bake for about 425 degrees for about 25-30 minutes or until cooked through.
To make the sauce I used a lean ground turkey and canned pumpkin puree. Make sure you buy the unsweetened pumpkin puree or you will end up with more of a pumpkin pie flavored pasta!
The pumpkin flavor is not overwhelming. I was initially afraid of using the whole can but it turned out very good and not too overpowering.
You can also make this dish with canned butternut squash puree as well.
Pumpkin is considered a starchy vegetable but it is packed with nutrients such as: beta carotene, iron, vitamin E and dietary fiber. The American Diabetes Association recommends that diabetics include foods with starches, natural sugars and fiber into their diet.
Your dietitian can help you determine how much carbohydrates are right for you.
For those with kidney disease and following a low potassium diet this recipe is high in potassium, especially if you are using a chickpea pasta. You can swap out the chickpea pasta with regular pasta if you need to follow a low potassium diet.
If you do not have any issues with high potassium levels this recipe is a kidney friendly option!
So next time you see pumpkin puree consider trying to use it in a more savory dish like this recipe for Roasted Veggies and Pasta with Pumpkin Bolognese. Happy Fall everyone!
Roasted Veggies & Pasta with Pumpkin Bolognese
Author: Brittany Sparks
Makes: 9 (1 ½ Cup Servings)
Prep Time: 10 min
Cook Time: 25 min
Total Time: 35 min
8 oz dry Whole Wheat or Chickpea Pasta
1 Medium Onion, Diced
1 lb 93% Lean Ground Turkey
1 Tbsp Olive Oil
1 Tsp Onion Powder
1 Tsp Garlic Powder
1 Tsp Salt
½ Tsp Ground Black Pepper
½ Tsp Ground Nutmeg
1 (15 oz) Can Pumpkin Puree, Plain
2 Cups No Added Salt Chicken Broth
1 Medium Red Bell Pepper, Chopped
3 Cups Broccoli Florets
2 Cups Zucchini Squash, Chopped
1/4 Tsp Salt
1/4 Tsp Ground Black Pepper
2 Tbsp Olive Oil
Heat oven to 425 Degrees. Line a baking sheet with aluminum foil or parchment paper. Add the chopped bell pepper, zucchini and broccoli florets to the baking sheet, spreading out evenly. Drizzle with the olive oil and sprinkle with the salt and pepper. Bake for 25 minutes.
To make the sauce, in a large sauce pan add the olive oil and diced onion. Sauté over medium heat for 6-9 minutes. Add the ground turkey, onion and garlic powder, salt and pepper and the nutmeg. Cook for 8-10 minutes stirring often, until the turkey is cooked through.
Add in the pumpkin puree and broth, stirring to combine. Allow the sauce to come to a boil then reduce heat to low and simmer stirring often for 10 minutes.
Cook pasta according to package directions.
Combine the pasta with the roasted veggies and sauce. Enjoy!
Serving Size (1 ½ Cups): Calories 229, Total Fat 9 g, Saturated Fat 1.6 g, Sodium 371 mg, Total Carbohydrate 23 g, Dietary Fiber 6.4 g, Protein 18 g, Potassium 679 mg, Phosphorous 237 mg.