Two things I have always missed most as a Type 2 Diabetic are potatoes and pasta. Potatoes are quite possibly the worst for a diabetic with a GI of 95 baked and 82 boiled, so they're just gone except on Thanksgiving. Pasta is in the moderately low GI range at 52-54, so it's somewhat okay, but the issue with regular pasta is the glycemic load. Let's be honest... Who can really limit themselves to a sensible portion of our beloved macaroni? ;-)
Recently chick pea and lentil pastas have been entering the culinary world. They are high in fiber and protein and much lower in carbohydrates than regular pasta and feature GIs in the low range as well. The problem we found with most brands of the legume based pastas is that well... they just don't cook right and and unless you're drowning them in a savory sauce, they are more akin to cardboard than macaroni.
Recently we came across a brand that actually works... Banza. They have a nice assortment and it cooks and tastes about as close as you can get to regular pasta. Even the mouth-feel is right. One really good thing to remember about chickpea pasta is not just the lower glycemic index, but also the good glycemic load you'll experience since their protein packed serving size of 3-4 oz will definitely satisfy, especially when paired with a couple of near fat free meatballs.
In addition to finally finding the pasta, my very Italian wife Carolyn and I have figured out a recipe for some really good chicken meatballs since we've pretty much eliminated red meat from our diet. All in all, we have created a meal healthy enough to allow us to have a traditional Sunday dinner again. Enjoy!
The Sauce
Ingredients:
- 2 28 oz cans peeled plum tomatoes
- 2 tsp kosher salt (1.25 regular)
- 2 tsp garlic powder
- 1 tsp dried parsley or 1 tbsp fresh, minced
- 1 tsp dried basil or 1 tbsp fresh, minced
- 1/4 tsp black pepper
- avocado oil and chicken bits from the fry pan when meatballs are done
Preparation:Run the two cans of tomatoes through the blender and get them going over medium heat in a sauce pan big enough to later add ten meatballs. Add all dry ingredients and bring to a simmer, stirring occasionally.
The Meatballs
Ingredients:
- 1.5 lbs ground chicken breast
- 2 eggs
- 2 tbsp fresh parsley, minced
- 2 tbsp parmesan cheese
- 1/4 tsp garlic powder
- 1 tsp salt
- 1/4 tsp black pepper
- 1/2-3/4 cup flavored bread crumbs
- 4-5 tbsp avocado oil
Preparation:In a large mixing bowl beat the two eggs and mix in parsley, cheese, garlic powder, salt and pepper. Add meat and mix thoroughly. Finally, add 1/2 cup bread crumbs and blend. Gauge the mixture for balling and add more breadcrumbs if needed. Shape the mix into ten meatballs.
Heat avocado oil on medium high in large fryer and add meatballs.
Brown meatballs on all sides, which may require some skillful balancing, nearly cooking them fully.
Once meatballs are a nice golden brown, add them to the simmering sauce.
Scrape any chicken bits in fryer and add them, along with the oil, to the sauce.
Stir oil into sauce and simmer for 20-30 min, making sure meatballs are cooked through.
Boil the Banza pasta according to their directions and serve. :-)
Blessed be... and happy cooking!
