Diabetic Recipes

Tex-Mex Pasta Bake

(makes 2 entrees, 4 servings each)

1 tablespoon (15 ml) olive oil
1 pound (480 g) ground white turkey breast
1 cup (160 g) chopped onion
2 large cloves garlic, minced
2 fresh jalapeño chile peppers, seeded and chopped
1 quart (960 ml) Home-Style Tomato Sauce (recipe above)
2 teaspoons (10 ml) crushed dried oregano
2 to 3 teaspoons (10 to 15 ml) good-quality chili powder
1 cup (240 ml) dry red wine or water
1/4 cup (15 g) chopped flat-leaf parsley
1 pound (480 g) penne pasta
4 ounces (120 g) shredded low fat cheddar cheese
  1. Heat 1/2 tablespoon olive oil in a large nonstick skillet. Crumble the ground turkey into the skillet and brown, stirring occasionally, for 10 minutes. Using a slotted spoon to drain away all fat, transfer browned turkey meat to a dish and set aside.
  2. Wipe out skillet and add remaining 1/2 tablespoon olive oil. Place over low heat and add onion, garlic, and chile pepper. Sauté, stirring occasionally, until onion is limp, about 5 minutes.
  3. Stir in reserved tomato sauce, oregano, chili powder, wine, parsley, and browned turkey meat. Cook, stirring occasionally, until sauce flavors blend, about 20 minutes.
  4. Meanwhile, cook pasta according to package directions to al dente. Drain pasta and divide equally between two 8-inch square foil baking pans.
  5. Spoon sauce equally over the pasta and top each with half of the shredded cheese. Cover and seal with aluminum foil. Label and date. Freeze until firm.
  6. When ready to bake, preheat oven to 350°F (180°C), Gas Mark 4. Bake the dish, covered, until cheese is melted and sauce is bubbling, about 35 to 45 minutes.
Per serving: 376 calories (11% calories from fat), 27 g protein, 4 g total fat (1.2 g saturated fat), 54 g carbohydrates, 4 g dietary fiber, 42 mg cholesterol, 242 mg sodium
Diabetic exchanges: 1 1/2 very lean protein, 3 1/2 carbohydrate (3 bread/starch, 1/2 vegetable)