Unrefined foods, such as in this wholewheat pasta recipe, release glucose more slowly into the bloodstream helping to avoid dramatic spikes in blood sugar levels.
Ingredients
- 300g wholewheat spaghetti
- 125g frozen soya beans, defrosted
- 1 tsp olive oil
- ½ red chilli, deseeded and finely chopped (optional)
- 1 bunch of spring onions, trimmed and sliced
- 125g mangetout
- 350g skinless salmon fillet, chopped
- 200ml soured cream
- 2 tbsp fresh dill, chopped
Method
- 1. Cook the spaghetti in a large saucepan of boiling salted water for 12 minutes until al dente (or follow the packet instructions, if different). Add the defrosted soya beans to the spaghetti saucepan 3 minutes before the end of the cooking time.
- 2. Meanwhile, heat the olive oil in a frying pan over a medium heat and fry the chilli (if using) and spring onion for 1-2 minutes before adding the mangetout. Stir-fry for a further 3-4 minutes. Add the salmon fillet and cook for 4-5 minutes, stirring gently every now and then, until just cooked through.
- 3. Stir the soured cream into the pan and bring to a simmer. Season and stir in the dill. 4. Drain the spaghetti, reserving a little of the water. Toss the pasta gently in the creamy salmon sauce, adding a little reserved water if it is too thick, and serve immediately.
Nutritional info
Per serving: 593kcals, 26.4g fat (8.6g saturated), 35g protein, 57.2g carbs, 6.3g sugar, 0.4g salt