Tagliatelle with Green Sauce
This simple vegetable and yogurt sauce is ready in as little time as it takes to cook and drain the fresh pasta. It is irresistibly creamy, but does not have the heaviness of a classic cream sauce. The fresh vegetables and herbs add a burst of flavour to the sauce, as well as iron and vitamins.
3 cups (750 mL) baby spinach, thick stalks discarded
2 cups (500 mL) watercress, thick stalks discarded
1 cup (250 mL) frozen peas
1 1⁄2 cups (375 mL) tagliatelle
2 tsp (10 mL) cornmeal
1 cup (250 mL) plain low-fat yogurt
3 tbsp (45 mL) chopped parsley
6 sprigs of fresh basil, torn into pieces
Salt and pepper
• Cream-based sauces are always popular for pasta dishes. Traditionally, the sauces are made with heavy cream and cheese. This recipe uses low-fat yogourt to create a creamy sauce that is much lower in fat.
• Heat can destroy vitamin C. The best way to cook leafy green vegetables, such as spinach and watercress, and still retain the maximum vitamin C, is to wilt them quickly and serve them immediately.
• Peas provide protein. They are also rich in fibre, some of it soluble, and this helps to keep blood sugar levels and cholesterol under control.
- Rinse the spinach and watercress and place in a large saucepan while still wet. Cover and cook over medium heat, stirring the vegetables occasionally, until they have wilted, about 2 minutes.
- Add the peas and heat through, uncovered, for 2 minutes—there should be enough liquid in the pan to cook the peas. Place the greens and their liquid into a bowl. Set aside.
- Cook the pasta in a large saucepan of boiling water for 3 minutes, or according to the package instructions, until al dente.
- Meanwhile, blend the cornmeal to a smooth paste with the yogurt, and place in the pan used for cooking the vegetables. Stir over medium heat until just bubbling. Add the vegetables, parsley, basil, salt and pepper to taste, and stir well. Cook the sauce until heated through, then remove the pan from the heat.
- Drain the pasta and add to the sauce. Toss to mix with the sauce and serve.
preparation time 10 minutes
cooking time 8–10 minutes
serves 4
Each serving provides calories 322, calories from fat 27, fat 3 g, saturated fat 1 g, cholesterol 5 mg, carbohydrate 58 g,fibre 6 g, sugars 8 g, protein 16 g.
Choices per serving: Carbohydrate 3 1⁄2, Fat 1⁄2
Excerpted from Eat to Beat Diabetes, available now in the Best Health Store
