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Low GI Recipe: Smashed Tomatoes and Penne

2

August 7, 2012 by Johanna Burani

Low GI Recipe: Smashed Tomatoes and Penne

I only make this dish when local tomatoes are in season. For me, the goodness of their exquisite taste during the summer and early fall months leaves a pleasant memory during their off season and an attractive invitation as the weather warms up.

 

This recipe allows 2 ½ oz (60 g) of pasta per person, a more than adequate serving for a light meal or “primo piatto” (first course).

5.0 from 1 reviews
Low GI Recipe: Smashed Tomatoes and Penne
I only make this dish when local tomatoes are in season. For me, the goodness of their exquisite taste during the summer and early fall months leaves a pleasant memory during their off season and an attractive invitation as the weather warms up.
Created by:
Cuisine: Italian
Recipe type: Pasta
Serves: 4
Ingredients
  • 4 Tbsp extra virgin olive oil, divided
  • 2 large cloves garlic, minced
  • 1 lb (1 dry pint) grape tomatoes, washed & halved lengthwise
  • 8 oz (uncooked) penne or other short pasta
  • 4 tsp Kosher salt
Instructions
  1. In a medium-sized pan, heat 2 Tbsp of olive oil over medium-low flame for 1 minute. Then add the garlic and tomatoes. Stir thoroughly. Cover the pan and simmer for 10 minutes, stirring occasionally. Remove the pan from the heat and, with the back of a wooden spoon or a fork, lightly smash the tomatoes.
  2. In the meantime, cook the pasta 10-11 minutes in 2-3 quarts salted water according to box instructions. Do not overcook. Drain the pasta and add it to the pan with the tomatoes and garlic. Drizzle the remaining olive oil over the pasta mixture. Stir thoroughly. Serve immediately. Fresh basil and grated romano cheese may be added optionally.
Notes
This recipe allows 2 ½ oz (60 g) of pasta per person, a more than adequate serving for a light meal or “primo piatto” (first course).
Nutrition Information
Calories: 354 Fat: 15 g Saturated fat: 2 g Unsaturated fat: 0 g Carbohydrates: 51 g Fiber: 3 g Protein: 7 g Cholesterol: 0 mg

 


2 comments »

  1. Marie Brown says:

    This is a fantastic website! I can’t wait to try the penne and tomato recipe. I have one question. Is whole wheat pasta more nutritious than the regular pasta I’m used to? I’ve tried whole wheat pasta before and really prefer the other. Keep us this new blog. I love it!

  2. Thanks for visiting my website and for your kind words. Your question is a very good one. The answer is, that from a glycemic index point of view, enriched and whole wheat pasta are both good choices – as long as they are not overcooked (al dente). The starch molecules in pasta are naturally densely packed close to each other but if they are boiled for too long they become overexposed to water and swell. “Swollen” pasta is more easily digested and so, will release more sugar into the blood stream more quickly. It’s true that whole wheat pasta has more fiber and greater density of some vitamins. If you don’t like the taste or texture of whole wheat pasta then you can easily achieve a very nutrient dense white pasta dish by pouring lots of vegetables on top of your preferred pasta as part of the sauce. I hope you’ll try some of my other pasta recipes. Buon appetito!

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Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

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