3 healthy Italian food recipes to beat diabetes

Italian food is a favourite of many people across the world. Here are some delicious and classic Italian recipes that are also healthy:

Fat-free half-and-half makes an ideal stand-in for the heavy cream typically used in this dish, while a medley of vegetables adds an appealing dash of colour — and bulks up the dish so you can eat more for fewer calories.

Preparation time:  10 minutes
Cooking time:  25 minutes
Serves:  4

Ingredients:

• 350 g (12 oz) fettuccine
• 500 g (2 c) broccoli florets
• 250 g (8 oz) baby carrots, cut in half lengthwise
• 250 g (1 c) fresh or thawed frozen green peas
• 1 large red pepper, seeded and cut into thin strips
• 15 ml (1 tbsp) light tub margarine
• 1 small clove garlic, minced
• 30 ml (2 tbsp) all-purpose flour
• 2 ml (1/2 tsp) salt
• 375ml (1 1/2 c) 2% milk
• 125 ml (1/2 c) fat-free half-and-half
• 125 g (1/2 c) freshly grated Parmesan cheese

Method:

1. Cook the fettuccine according to the package directions. Drain and keep warm.
2. Meanwhile, bring a large pot of water to a boil and cook the broccoli and carrots for five minutes. Add the peas and pepper and cook three minutes longer. Drain and keep warm.
3. Melt the margarine in a medium pot over medium heat. Add the garlic and sauté until golden, about two minutes. Whisk in the flour and salt and cook until bubbling, about two minutes. Gradually whisk in the milk and half-and-half and bring to a boil. Reduce the heat and simmer, whisking constantly, until thick, one to two minutes.
4. Reduce the heat to low. Stir in the cheese until melted and smooth. Toss the fettuccine, vegetables and sauce in large serving bowl.

Nutritional information per serving:  540 Calories, 10 g Fat

Nutritional information per serving using no veggies, heavy cream, egg yolks, Parmesan cheese and butter:  1140 Calories, 87 g Fat

Half the joy of a good meat sauce is its crumbly, beefy texture. Get the effect of a meaty mouthful by using less ground round and adding veggie ground round or soy crumble. No one will notice the difference! Veggie ground round or soy crumble looks and tastes like cooked ground beef and is found in most supermarkets. Not sold on soy? Substitute 110 grams (4 ounces) of lean ground turkey breast.

Preparation time:  10 minutes
Cooking time:  35 minutes
Serves:  4

Ingredients:

• 250 g (8 oz) spaghetti
• 110 g (4 oz) ground round
• 275 g (1 1/4 c) diced onion
• 50 g (1/4 c) chopped green pepper
• 110 g (4 oz) veggie ground round or soy crumble
• 5 ml (1 tsp) minced garlic
• 110 g (4 oz) fresh mushrooms, sliced
• 1 can (250 g/8 oz) tomato sauce
• 1 can (796 ml/26 oz) diced Italian-style tomatoes
• 15 ml (1 tbsp) chopped parsley
• 2 ml (1/2 tsp) thyme, basil and oregano

Method:

1. Cook the spaghetti according to the package directions. Drain and keep warm.
2. Meanwhile, brown the beef, onion and pepper in a medium nonstick skillet until the meat is cooked through and the vegetables are tender, about five minutes.
3. Add the veggie ground round or soy crumble, garlic and mushrooms and cook until heated through, about three minutes.
4. Add the tomato sauce, tomatoes, parsley and spices and cook, stirring occasionally, for about 15 minutes. Serve over the spaghetti.

Nutritional information per serving:  350 Calories, 6 g Fat

Nutritional information per serving using regular ground beef and pork sausage:  625 Calories, 30 g Fat

A thin crust and low-fat cheese make this pizza a less guilty pleasure. Crumbled vegetarian breakfast "sausage" patties give you all the taste of sausage but almost none of the fat.

Preparation time:  15 minutes
Cooking time:  17 minutes
Serves:  4

Ingredients:

• 1 package pizza crust mix
• 250 ml (1 c) low-fat pizza sauce
• 4 vegetarian sausage patties
• 275 g (1 1/4 c) thinly sliced green pepper
• 125 g (1/2 c) sliced mushrooms
• 30 ml (2 tbsp) chopped onion
• 125 g (1/2 c) thawed frozen chopped spinach
• 175 g (3/4 c) shredded part-skim mozzarella cheese

Method:

1. Preheat the oven to 230°C (450°F). Spray a baking sheet with cooking spray.
2. Prepare the crust according to the package directions. Press the dough into a thin 30 x 35-centimetre (12 x 14-inch) rectangle on the baking sheet. Spread the sauce evenly on the crust and crumble the sausage over the sauce. Top with the pepper, mushrooms, onion and spinach. Sprinkle with the cheese.
3. Bake on the lowest oven rack until the crust is brown, 12 to 17 minutes.

Nutritional information per serving:  370 Calories, 8 g Fat

Nutritional information per serving using 2 cups each mozzarella and provolone, sausage and pepperoni:  795 Calories, 42 g Fat

There you have it -- 3 Italian recipes that are both delicious and healthy! Work these variations into your weekly meal plan and your body will thank you for it!

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