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Low GI Recipe: Zucchine Carbonara-Lite Spaghetti

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September 1, 2010 by Johanna Burani

Low GI Recipe: Zucchine Carbonara Lite Spaghetti

The traditional carbonara recipe contains a whole raw egg and bacon, among other scrumptious ingredients.  This is my vegetarian version that also eliminates even a minimal fear of Salmonella by using a pasteurized egg white product instead of a raw egg.  My dinner guests, even those seated around my table in Friuli, don’t seem to mind at all.  As with all of my recipes, additions and subtractions can be made as desired.  In fact, I was thinking about trying this recipe next time with a chopped toasted pinoli topping.

Low GI Recipe: Zucchine Carbonara-Lite Spaghetti
The traditional carbonara recipe contains a whole raw egg and bacon, among other scrumptious ingredients. This is my vegetarian version that also eliminates even a minimal fear of Salmonella by using a pasteurized egg white product instead of a raw egg. My dinner guests, even those seated around my table in Friuli, don’t seem to mind at all. As with all of my recipes, additions and subtractions can be made as desired. In fact, I was thinking about trying this recipe next time with a chopped toasted pinoli topping.
Created by:
Cuisine: Italian
Recipe type: Pasta
Serves: 4
Ingredients
  • 6 long, thin zucchine (about 1 ¼ lbs)
  • 3 cloves garlic, minced
  • 1 tablespoon extra virgin olive oil
  • sea salt & freshly ground pepper, to taste
  • 2 heaping tablespoons flat-leaf parsley, finely chopped (about 10 sprigs)
  • ¼ cup egg substitute
  • ¼ cup grated cheese (pecorino or parmigiano)
  • 1 tablespoon fat free milk
  • 8 oz spaghetti, uncooked
Instructions
  1. Wash the zucchine, trim ends, and dice.
  2. Cover the bottom of a large non-stick frying pan with vegetable spray. Heat the pan and then add the zucchine and garlic. Drizzle the olive oil over the mixture and stir through. Add salt and pepper to taste.
  3. Cover the pan and cook over medium-high heat for 12 minutes, or until the zucchine are tender and golden. Stir frequently to allow for even cooking. Remove pan from heat and stir in the parsley. Set aside.
  4. In a small mixing bowl, add the egg substitute, cheese, milk and some pepper. Mix well with a fork and set aside.
  5. Cook the spaghetti according to package directions, making sure the pasta is al dente and not overcooked. Drain the pasta and return it to the pot.
  6. Quickly stir in the cheese mixture and then the zucchine. Serve immediately with grated cheese on the side.
Nutrition Information
Serving size: 2 cups Calories: 286 Fat: 8g Saturated fat: 1g Carbohydrates: 47g Fiber: 4g Protein: 13g Cholesterol: <1mg

 

 


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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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