A traditional combination: we prepare the whole wheat pasta with pea sauce flavored with anchovies and toasted breadcrumbs, irresistibly tasty.
I took inspiration from the Catanese pasta recipe or “pasta ca’ nnocca” found in a Sicilian cookbook.
In dialect, nnocca is a ribbon that forms a bow and refers to the union of fresh anchovies with peas.
Peas
As for the peas, I used frozen peas.
Frozen peas have the same calorie intake as fresh peas.
The Accu-Check dietometer provides indications on:
• raw and cooked weight of the portion or ingredient;
• carbohydrate content in grams of the portion [CHO count];
and it is also available as a mobile app.
Regarding frozen peas raw and cooked weight the Accu-Check dietometer provides 3 portions:
• portion of 150 g frozen peas raw weight → 130 g frozen peas cooked weight;
• portion of 200 g frozen peas raw weight → 175 g frozen peas cooked weight;
• portion of 250 g frozen peas raw weight → 220 g frozen peas cooked weight.
Identify your portion.
In the Accu-Check dietometer you find the CHO count per portion:
• portion of 150 g frozen peas raw weight → CHO 19.2 g;
• portion of 200 g frozen peas raw weight → CHO 25.6 g;
• portion of 250 g frozen peas raw weight → CHO 32 g.
I used anchovies in oil.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Boiling, Stove
- Cuisine: Italian
Ingredients
- 4.23 oz whole wheat farfalle
- frozen peas (for 2 people)
- 2 fillets anchovies (drained)
- to taste tomato sauce (homemade)
- 1 vegetable broth cube (homemade)
- 1 pinch mixed peppercorns (with grinder)
- to taste parsley (chopped)
- 2 tablespoons whole wheat breadcrumbs
Tools
- 1 Pan
Preparation
Rinse the frozen peas under running water.
Drain the anchovies well and let them dry on a sheet of kitchen paper.
Break them into pieces with a fork.
In a pan, pour enough tomato sauce to cover the bottom.
Add a vegetable broth cube [optional] and mix until it melts into the tomato sauce.
Add the anchovies and mix until incorporated into the sauce.
Bring to a boil and turn off the heat.Add a pinch of pepper and parsley.
Cook pasta and peas together, rinse thoroughly under running water to cool them and let them drain well.
Meanwhile, heat the sauce.Pour the pasta into the pan with the sauce and mix.
With the heat off, add half the whole wheat breadcrumbs and mix.Plate.
Distribute the remaining whole wheat breadcrumbs and grind some more pepper.Your whole wheat pasta with pea sauce is ready.
Enjoy your meal!
Variations
You can prepare your whole wheat pasta with pea sauce:
• using onion or shallot or a mix of carrots, onions, celery instead of the vegetable broth cube;
additionally, you can:
• skip the anchovies if you don’t like them.The combination with pasta, rice, or other cereals allows you to best absorb the proteins from legumes.
The cereals included in these dishes, in fact, go to make up for the missing amino acids in legumes, allowing you to obtain a complete amino acid pool.
Preferably choose whole grain cereals.
For more information: how to combine legumes in the diet.
Notes
Hyperglycemia,prediabetes and diabetes.
Here you find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations indicated in your diet plan.
***
DO NOT COPY AND PASTE MATERIAL FROM THE BLOG generally and specifically ON SOCIAL PROFILES AND GROUPS [photos, ingredients, procedure – NOT EVEN IN SUMMARY FORM]: it is correct to share your photos of the executed recipes indicating the source, that is, linking the blog where you can read the full recipe.
FOR COPYRIGHT REASONS AND ALSO FOR THE LOT OF WORK BEHIND IT.
Thank you.
