Low GI Recipe of the Month
Chargrilled Vegetables and Beans with Pasta
Preparation time: 15 minutes
Cooking time: 15 minutes
Make this satisfying pasta dish from The New Glucose Revolution Life Plan using your favourite pasta shapes and canned beans for a quick and easy supper.
Photo: Jennifer Soo, The New Glucose Revolution Life Plan
2 small Italian eggplants (aubergine), cut in half lengthwise
2 large red capsicum (peppers), seeded and cut into thick strips
6 Roma (plum) tomatoes, cut in half lengthwise
1 Spanish (red) onion, thickly sliced
4 cloves garlic, coarsely chopped
1 tablespoon olive oil
salt (optional) and freshly ground black pepper
1 x 400 g (14 oz) can borlotti or red kidney beans, rinsed and drained
250 g (8 oz) spirali pasta or your favourite shapes
½ bunch basil leaves, torn
1. Prepare the vegetables.
2. Brush the BBQ grill or a large chargrill hotplate on the cooktop with the olive oil, heat well and add all the prepared vegetables. Sprinkle with salt (optional) and a few twists of freshly ground black pepper and cook until the vegetables are golden brown, turning occasionally to make sure that they don’t catch or burn. Add the borlotti beans and toss through.
3. Meanwhile, boil 3 litres (quarts) of salted water and cook the pasta, uncovered, for about 4 to 5 minutes until al dente. Drain.
4. Arrange the pasta and vegetables on a large platter and scatter with torn basil leaves. Serve hot.
Nutritional analysis per serve
1533 kJ (366 Cal), 7 g fat (saturated 1 g), 14 g protein, 62 g carbohydrate, 11 g fibre, 140 mg sodium
The recipes for The New Glucose Revolution Life Plan were specially created by Lisa Lintner who runs the Lisa Lintner Cooking School in Sydney (Australia)—specialising in low GI, seasonal and locally sourced produce. The classes incorporate practical skills with tips for including low GI foods daily. Contact Lisa on 0412 800 880 or at firstname.lastname@example.org for class programs and individual coaching.
The New Glucose Revolution Life Plan is published in:
Australia: Hachette Livre Australia (www.hachette.com.au/ngr.html)
New Zealand: (Hachette Livre New Zealand)
UK: Hodder Mobius
USA and Canada: Marlowe & Company