What's boiling in the pot? Today the My-personaltrainerTv menu includes a special, functional, dietetic first course, suitable for the diabetic's diet. I'm talking about a fresh pasta a little different from what we are used to eating because it is prepared with three particular ingredients, namely wholemeal flour, inulin and soy lecithin.
- Wholemeal flour - which will in any case be mixed with a part of re-milled durum wheat semolina - has a lower glycemic index than white flour and provides a good amount of fiber.
- Inulin, a soluble fiber extracted mostly from chicory root, white truffle and delia tubers, is a prebiotic that stimulates the proliferation of "good colon" bacteria. Inulin is a friendly fiber of our intestinal balance , very useful aid in blood sugar control. As it is neither absorbed nor digested by the intestine, inulin has a glycemic index close to zero.
- Soy lecithin: known emulsifier with excellent biochemical properties, lecithin exerts a "cholesterol-lowering action (lowers" bad "cholesterol while maintaining the levels of" good "cholesterol). It is a source of vitamin E (Tocopherol), a powerful antioxidant.
Video of the Recipe
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Identity Card of the Recipe
- 121 KCal Calories per serving
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Ingrediants
For pasta
- 120 g (2 medium) of eggs
- 100 g of re-milled durum wheat semolina
- 100 g of wholemeal flour
- 20 g of inulin
- 10 g of soy lecithin
For the dressing
- q.s. of salt
- 2 tablespoons (20 ml) of extra virgin olive oil
- 30 g of grated Parmesan cheese
- 1 sprig of parsley
- 125 g of fresh ricotta
- 400 g of zucchini
- q.s. of pepper
Materials Needed
- Large bowl
- Wooden spoon
- Pasta machine or rolling pin
- Pasta cutter or knife
- Latex gloves (optional)
- Pastry board
- Casserole for boiling pasta
- Sauce pan
- Grater
Preparation
- Wash the courgettes and remove the ends. Cut the courgettes lengthwise, until long matches are obtained.
- Brown the courgettes in a pan, adding a couple of tablespoons of extra virgin olive oil. Season with salt and pepper to taste.
Alternative to zucchini
Considering that fiber is very important for the diabetic's diet, it is possible to replace the zucchini sauce with other vegetables rich in fiber, such as artichokes or asparagus.- While the sauce is cooking, prepare the pasta. Pour all the dry ingredients into a bowl, that is the re-milled durum wheat semolina, the wholemeal flour, the inulin and the soy lecithin. Mix with your hands or with a wooden spoon to mix the powders.
- Add two whole eggs and mix vigorously until all the flour is absorbed. If necessary, add more semolina: the pasta must not be sticky or excessively hard.
- Work the dough for a long time, with your hands, until you get a very elastic and smooth dough.
The right idea
If you do not have a pasta machine, it is advisable to let the dough rest in the fridge for half an hour, in order to be able to roll out the sheets more easily. In fact, if the dough is rolled out immediately after mixing the ingredients, it will tend to shrink slightly.- Roll out the dough with an electric machine until sheets are 3-4 mm thick.Therefore obtain lasagnette or pappardelle.
- Flour the pasta thus obtained with the semolina, to prevent the lasagnette from sticking together.
- Dip the lasagnette in lightly salted boiling water and possibly add a drop of oil directly into the saucepan to prevent the pasta from sticking.
- Drain the pasta al dente (a few minutes will be enough, depending on the thickness of the lasagnette) and flavor it with the zucchini sauce.
- Finish with a few sprigs of fresh ricotta and a generous handful of fresh parsley. Serve with a sprinkling of grated Parmesan cheese.
Alice's comment - PersonalCooker
In addition to being functional, pasta for diabetics is objectively good and pleasant on the palate. It has a lower glycemic index than classic fresh pasta and, when inserted in a low-calorie and balanced nutritional context, associated with constant physical exercise, the fiber-enriched pasta undoubtedly optimizes slimming therapy.Nutritional values and Health Comment on the recipe
Pasta for diabetics - Wholemeal pasta with zucchini and ricotta - is a first course with a low glycemic index. The values shown here refer to "cooked food, therefore further hydrated during cooking. This first course is a low-calorie preparation, with a good portion of medium-high biological value proteins, an" excellent quantity of complex carbohydrates and a modest quantity of lipids. The abundance of viscous fibers makes wholemeal pasta with courgettes and ricotta a food suitable for a low-calorie-slimming diet and that against hyperglycemia. The average portion corresponds to about 200-250g (cooked) for a total of 240-300kcal .
