As an Italian American, it bothers me when I see people avoid pasta, bread or pizza, because … carbohydrates.
Pasta is an important part of my cultural foods and I know it is also dear by millions of people in both the US and around the world. It’s not the enemy.
Sure, if you have celiac disease or gluten sensitive, you will avoid gluten foods (a protein found in wheat). However, if you avoid pasta dishes you love because you think they “make you fat” or is it a bit bad for your body? This is not How it works.
A quick primer in the blood sugar
Your blood sugar is supposed to range all day. This is quite normal.
The current trend I see in social media, where healthy people, without diabetes, use continuous glucose screens (CGM) can make the avoidance of carbohydrates more worrying. This is a “elite trend” because glucose screens are not cheap. In addition, their use when you do not have diabetes takes resources away from a population that really needs technology. There are different professional views, But I generally do not suggest using CGM unless a health professional has evaluated you.
A normal fasting blood sugar ranges from 70-100. Each time you eat anything with calories, the blood sugar of the body goes up and the insulin is released to transfer it to the cells of your body. In diabetes, this system is defective. However If you do not have diabetesIt is normal to see a blood sugar during the day that is above the normal fasting range.
Balance your plate
In Italy a plate of pasta is usually not a meal, but it is “primi”, which means a first course (such as soup or risotto). It can then be followed by “Secondi”, perhaps roasted pork, fish, other protein or even a main vegetable dish. Pasta sections can be small. Unlike the giant dishes often served in US restaurants (enough for three people!), A cup of pasta is enough when you combine it with protein and vegetables or salad.
Including fish or meat, and a vegetable or salad, with meal adds protein and fiber. Fibers and proteins help slow digestion (and glycemic load – or increased blood sugar).
A balanced bowl
Traditional Italian pasta dishes usually do not combine all foods from different lessons. However, for busy weeks, I like to combine flavors and enjoy taking all my nutrients in a bowl! As I did with that Fettuccine with salmon and asparagus!
To enhance protein and reduce fat in cream sauce I used low fat milk and hit cheese in a low fat inhabitant cheese. Unlike the Alfredo pasta that you can order in a restaurant, this sauce is not so heavy, salty and rich. If you have high blood pressure or family history of heart disease, this is a great way to enjoy it more often at home.
Salmon adds a good dose of protein (and healthy omega-3 fats) to the meal. Protein reduces the glycemic load of the total meal. Do not hesitate to exchange salmon for the chest or tone roasted chicken. Let me know if you try it.
Imprint
Fettuccine with salmon and asparagus
This creamy dish is lower in fat than a traditional Alfredo Fettuccine. Salmon and asparagus mate well and are easy to pull together for a dinner of a bowl.
Ingredients
- 12 ounce salmon fillet
- 1 lemon
- 1 Tsp dried dill
- 12 ounces yearly I used Good ointment of wheat
- 1/2 pound asparagus, cut and cut into 2-3-inch pieces
- 1 Tbsp butter
- 1 onion, thin slices
- 2 Garlic captures, crushed
- 2 Tbsp Flour
- 1 cup low fat milk
- 1/4 Tsp salt or salt to taste if you do not have high blood pressure
- 1 cup Under low fat cheese, beaten
- 1/3 cup grated parmesan cheese, separated
- black pepper
Instructions
Prepare the salmon. Place the entire fillet on a baking sheet. Sprinkle with a salt sting and dried dill. Top with lemon slices. Place under a 400F chicken and bake for 10-14 minutes, depending on the thickness (you do not want to dry – the salmon should be slightly pink in, not opaque). When finished, keep it hot while finishing the pasta and sauce.
While the salmon bakes and start the cream sauce, put a salted water container for the pasta.
Place a saucepan over medium heat. Add 2 ounces of water. Steam the asparagus by placing it in a saucepan and covered. Steam for 6-7 minutes and then remove from the pan, draining any remaining water.
Start the cream sauce. Reduce heat to medium low, melt the butter in the same pot. Add the wills and sauté to translucent. Add the garlic, cook for a minute, stirring occasionally. Sprinkle the flour over this mixture and mix until combined. Cook for 1-2 minutes, stirring constantly, so that nothing burns, regulate the heat if necessary.
At this point you can put this year’s boiling water. Cook for 7-8 minutes, or al dente, according to the packaging instructions (good wheat pasta lasts a little longer, about 10-12 minutes).
As the pasta boils, turn back to your sauce and pour the milk into the onion mixture, stirring until combined. Add 1/4 teaspoon of salt and reduce heat to low. When the milk mixture is simmering, it is mixed in the cottage cheese until combined. Stir in 2 tablespoons of grated parmesan cheese and freshly ground black pepper (to taste). Keep the sauce to low.
Keep 1/2 cup of pasta water, then add the drained Fengin to the pan. Add the cooked asparagus and fly to combine. Finish with a little grated parmesan and black pepper.
To serve, part of the pasta and asparagus in plates or cups. Top with a piece of 3-4 ounce salmon. Serve with the remaining grated parmesan cheese.
