Low GI Recipe of the Month

Conchiglie with Pesto Balsamico
Dietitian, diabetes educator and author, Johanna Burani, cooked up this quick and easy pasta recipe especially for GI News! We wanted something simple and convenient and ‘very Italian’. ‘This pasta is nourishing, easy to prepare and something Italian cooks serve regularly to their families,’ says Johanna. Try it with salads on the side such as rocket and Parmesan, tiny vine tomatoes drizzled with good quality balsamic vinegar and a little olive oil.

Makes 4 servings

Photo: Jennifer Soo, The New Glucose Revolution Life Plan

250 g (8 oz) conchiglie (shell), farfalle (bowtie) or your favourite pasta shapes
1 cup (250 g) part skim ricotta cheese
2 tablespoons good quality pesto sauce
3–4 teaspoons good quality balsamic vinegar

1) Bring 2 litres (4 quarts) of salted water to a boil in a large pot. Add the pasta and stir. Cook approximately 12 minutes; the pasta should be al dente.
2) In the meantime, mix the ricotta and pesto in a small bowl until smooth. Set aside.
3) When the pasta is cooked, drain and return it to the pot. Quickly add the vinegar and mix well.
4) Pour the prepared sauce and toss. Serve immediately. Grated pecorino cheese is optional.

Per serve (1 cup)
1453 kJ (346 Cal) 11 g, 16 g protein, 45 g carbohydrate 2 g fibre

Johanna Burani MS, RD, CDE is a registered dietitian and certified diabetes educator in private practice in northern New Jersey. She counsels and lectures on healthful low glycemic eating. She particularly enjoys sharing recipes from her international background with her patients. She is the author of Good Carbs Bad Carbs and the American co-author with Prof Jennie Brand-Miller and Kaye Foster-Powell of The New Glucose Revolution Life Plan. She can be reached at: jburani@gmail.com