The light pan-fried pumpkin is a typical autumn side dish.
Sweet and sour with a little vinegar and no sugar thanks to the natural sweetness of the pumpkin used.
To be completed with herbs and spices as desired, from mint to rosemary, I added simple parsley.
Enjoy it plain or with whole wheat breadcrumbs.
And a drizzle of raw oil.
Remember to account for the breadcrumbs when calculating the total carbohydrates of your meal.
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PUMPKIN AND DIABETES
Pumpkin Glycemic Index
All types of pumpkin → GI 75.
Besides the glycemic index, it’s important to consider the glycemic load, which is determined by the quantity of food consumed.
Pumpkin has a high glycemic index but a low glycemic load.
Can people with diabetes eat pumpkin?
People with diabetes can eat pumpkin!
In case of hyperglycemia, prediabetes, and diabetes, pumpkin can be consumed without exceeding in portions.
- Difficulty: Easy
- Cost: Cheap
- Rest time: 10 Minutes
- Preparation time: 10 Minutes
- Portions: 2 people
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- as needed pumpkin
- as needed apple cider vinegar
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed parsley (chopped)
- 1 drizzle extra virgin olive oil (raw)
- 2 tablespoons breadcrumbs (whole wheat)
- 1 drizzle extra virgin olive oil (raw)
Preparation
Clean the pumpkin.
Remove the skin.
Cut the flesh into cubes or small dice.Place them in a pan or better in a saucepan and sauté over high heat, stirring with a silicone spatula.
As soon as the pumpkin sizzles, drizzle with vinegar [beware of the fumes] and continue to stir until the vinegar is fully absorbed and evaporated.
Season with a pinch of salt and a pinch of pepper.
Add plenty of parsley.
Lower the heat and continue to stir.
Taste to check if the texture and doneness of the pumpkin are to your liking.
Once the pumpkin is well browned, turn off the heat.
Wait a few minutes for the saucepan to cool.
Drizzle with a bit of oil and mix.
Cover with a lid and let rest, stirring occasionally.
Your light pan-fried pumpkin is ready.
Add the breadcrumbs and continue to stir until it becomes golden without burning.
Wait a few minutes for the saucepan to cool.
Drizzle with a bit of oil and mix.
Cover with a lid and let rest, stirring occasionally.
Your light pan-fried pumpkin with breadcrumbs is ready.
The simple or breadcrumb light pan-fried pumpkin is a sweet and sour pumpkin without added sugar.
Great as a typical autumn side dish and as a pasta condiment.
Notes
Hyperglycemia, prediabetes and diabetes.
Here you can find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and food combinations indicated in your diet plan.
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