The chilled whole wheat pasta with peas delight is a summer pasta with peas.
Peas
Regarding the peas, I used frozen peas.
Frozen peas have the same caloric intake as fresh peas.
The Accu-Check dietometer provides guidance 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 the frozen peas raw and cooked weight the Accu-Check dietometer provides 3 portions:
• 150 g of frozen peas raw weight → 130 g of frozen peas cooked weight;
• 200 g of frozen peas raw weight → 175 g of frozen peas cooked weight;
• 250 g of frozen peas raw weight → 220 g of frozen peas cooked weight.
Identify your portion.
In the Accu-Check dietometer you will find the CHO count per portion indicated:
• 150 g of frozen peas raw weight → CHO 19.2 g;
• 200 g of frozen peas raw weight → CHO 25.6 g;
• 250 g of frozen peas raw weight → CHO 32 g.
Chilled pasta with peas flavored with the addition of:
• light pesto:light rocket pesto without cheese or light basil pesto without cheese];
• anchovies, chopped capers, cherry tomatoes, and black olives.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Boiling
- Cuisine: Italian
Ingredients
- 4.2 oz whole wheat penne rigate
- frozen peas (for 2 people)
- to taste light pesto (rocket or basil)
- 2 fillets anchovies (drained)
- to taste salted capers
- to taste cherry tomatoes
- 12 black olives in brine (pitted)
- 1 pinch mixed peppercorns (with grinder)
Suggested Tools
- 1 Knife
- 1 Cutting Board
- 1 Bowl
Preparation
Rinse the frozen peas under running water.
Cook pasta and peas together, rinse thoroughly under running water to cool them and let them drain well.
Prepare 1-2 cubes or 1-2 tablespoons of light pesto of rocket or basil:
• light rocket pesto without cheese;
• light basil pesto without cheese.Drain the anchovies well and dry them on a paper towel.
Cut the well-drained anchovies into pieces.Rinse and squeeze a handful of capers and chop them finely with a knife.
Wash the tomatoes thoroughly.
Cut and remove the stem if you deem it appropriate.
Slice each berry vertically in half.Drain the olives.
Prepare a large bowl or salad bowl.
Pour into the bowl:
• the light pesto;
• the anchovies;
and mix well.Add pasta and peas to the bowl with the light pesto and the anchovies and mix.
Add:
• capers;
• cherry tomatoes;
• olives;
grind the pepper and mix.Plate.
Your chilled whole wheat pasta with peas delight is ready.
Enjoy your meal!
The combination with pasta, rice, or other grains allows better absorption of the proteins in legumes.
The grains in these dishes compensate for the missing amino acids in legumes, allowing for a complete amino acid pool.
Choose preferably whole grains.
For more information: how to pair legumes in the diet.
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you will 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 dietary plan.
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