Eat to beat diabetes: Spelt spaghetti with ratatouille
THIS colourful dish is high in low-GI carbohydrate and dietary fibre to keep you feeling fuller for longer.
You can also use regular wheat spaghetti. For a gluten-free option, use rice pasta or another gluten-free pasta.
Spelt spaghetti with ratatouille
olive oil spray
1 red onion, roughly chopped
1 eggplant, chopped
1 red capsicum, chopped
2 large zucchini, chopped
2 garlic cloves, crushed
250g cherry tomatoes, halved
140g spelt spaghetti
1 small handful basil leaves, to serve.
Spray a large non-stick frying pan with olive oil and place over medium-high heat. Cook the onion, stirring, for 2 minutes or until softened. Stir in the eggplant, capsicum, zucchini and garlic, and cook, stirring occasionally, for 8 minutes.
Stir in the tomatoes and 250ml water, and cook for a further 2 minutes or until the tomatoes have softened and the other vegetables are tender. Remove the pan from the heat.
While the vegetables are cooking, bring a large saucepan of water to the boil and cook the pasta for 8-10 minutes or until al dente.
Drain the pasta, add it to the ratatouille and gently toss to combine. Serve the pasta and ratatouille with the basil scattered over the top.
Recipes and images from Reversing Diabetes by Dr Alan Barclay (Murdoch Books, $35). Available now in all good bookstores and online.
Energy (kJ): 145
Protein (g): 14
Carbohydrate (g): 62
Starches (g): 49
Sugars (g): 13
Protein: carbohydrate ratio:0.23
Fat (g): 3
Saturated fat (g): 0.3
Unsaturated fat (g): 2.7
Saturated: unsaturated ratio: 0.11
Fibre (g): 12
Sodium (mg): 30
Potassium (mg): 1085
Sodium: potassium ratio: 0.03
Gluten free?: No