Pasta Night…But Balanced – Rust Nutrition Services – Chew The Facts®
As an Italian American, it distresses me when I see people shun pasta, bread, or pizza, because…carbs.
Pasta is an important part of my cultural food-ways, and I know it’s also loved by millions of people both in the US and around the world. It’s not the enemy.
Sure, if you have Celiac disease or are gluten-sensitive, you will avoid foods with gluten (a protein found in wheat). However if you are avoiding pasta dishes that you love because you think they “make you fat” or are somehow bad for your body? That’s not how it works.
A Quick Primer on Blood Sugar
Your blood sugar is supposed to fluctuate all day long. That is completely normal.
The current trend I’m seeing on social media where healthy people, without diabetes, are using continuous glucose monitors (CGM) may be making carbohydrate-avoidance more troubling. This is an “elite trend” because glucose monitors are not inexpensive. Furthermore, using them when you don’t have diabetes takes resources away from a population who really needs the technology. There are differing professional opinions, but in general I don’t recommend the use of CGM unless a health care professional has evaluated you.
A normal FASTING blood sugar ranges from 70-100. Every time you eat anything with calories, the body’s blood sugar goes up, and insulin is released to take it to your body’s cells. In diabetes, this system is faulty. However if you do not have diabetes, it is normal to see a blood sugar during the day that is above the normal fasting range.
Balance Your Plate
In Italy a pasta dish is typically not a meal, but it’s the “primi”, meaning a first course (as is soup or risotto). It may then be followed by “secondi”, maybe a pork roast, fish, other protein, or even a vegetable main dish. Portions of pasta can be small. Unlike the giant dishes that are often served in US restaurants (enough for three people!), a cup of pasta is enough when you pair it with protein and a veggies or salad.
Including fish or meat, and a vegetable or salad, with the meal adds protein and fiber. Fiber and protein both help slow digestion (and the glycemic load – or the rise in blood sugar).
One Balanced Bowl
Traditional Italian pasta dishes typically don’t combine all the foods from various courses. However for busy weeknights, I love combining flavors and enjoying getting all of my nutrients in one bowl! Like I did with this Fettuccine with Salmon and Asparagus!
To boost protein and lower the fat in the cream sauce I used low fat milk and whipped low fat cottage cheese. Unlike the pasta alfredo you may order in a restaurant, this sauce isn’t as heavy, salty, and rich. If you have high blood pressure or a family history of heart disease, this is a great way to enjoy it more often at home.
The salmon adds a good dose of protein (and healthy omega-3 fats) to the meal. The protein lowers the glycemic load of the overall meal. Feel free to swap the salmon for baked chicken breast or tuna. Let me know if you try it.
Fettuccine with Salmon and Asparagus
This creamy dish is lower in fat than a traditional fettuccine alfredo. The salmon and asparagus combo pair well, and it’s easy to pull together for a one bowl weeknight dinner.
Ingredients
- 12 ounce salmon filet
- 1 lemon
- 1 tsp dried dill
- 12 ounces fettuccine I used Good Wheat Fettuccine
- 1/2 pound asparagus, trimmed, and cut into 2-3 inch pieces
- 1 tbsp butter
- 1 shallot, thinly sliced
- 2 garlic cloves, crushed
- 2 tbsp AP flour
- 1 cup low fat milk
- 1/4 tsp salt or salt to taste if you don’t have high blood pressure
- 1 cup low fat cottage cheese, whipped
- 1/3 cup grated Parmesan cheese, divided
- black pepper
Instructions
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Prep the salmon. Place whole filet on a baking sheet. Sprinkle with a pinch of salt and dried dill. Top with lemon slices. Place under a 400F broiler, and broil for 10-14 minutes, depending on thickness (you don’t want it dry – salmon should be slightly pink inside, not opaque). When it’s done, keep it warm while you finish the pasta and sauce.
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While the salmon broils and you start the cream sauce, put on a pot of salted water for the pasta.
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Place a saute pan over medium heat. Add 2 ounces of water. Steam the asparagus by placing it into a nonstick pan and covering. Steam for 6-7 minutes then remove from the pan, draining any leftover water.
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Start the cream sauce. Reduce the heat to medium-low, and add the butter in the same nonstick pan. Add the shallots and saute until translucent. Add the garlic, cook for one minute, stirring occasionally. Sprinkle flour over this mixture, and stir until combined. Cook for 1-2 minutes, stirring constantly so nothing burns, adjusting heat if needed.
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At this point you can put the fettuccine into the boiling water. Cook for 7-8 minutes, or al dente, according to package directions (the Good Wheat Pasta takes a bit longer, about 10-12 minutes).
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As the pasta boils, go back to your sauce and pour the milk into the shallot mixture, stirring until combined. Add 1/4 teaspoon salt and reduce heat to low. When milk mixture is simmering, add the whipped cottage cheese, blending in until combined. Stir in 2 tablespoons of grated Parmesan cheese and freshly ground black pepper (to taste). Keep sauce on low.
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Reserve 1/2 cup of pasta water, then add the drained fettuccine to the sauce pan. Add the cooked asparagus and toss to combine. Finish with a bit of grated Parmesan and black pepper.
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To serve, portion the pasta and asparagus to plates or bowls. Top with a 3-4 ounce piece of salmon. Serve with remaining grated Parmesan cheese.