Diabetic Recipe of the Week: Creamy Dairy-Free Pasta Bake

Makes: 10 servings
Serving Size: 2/3 cup
Preparation Time: 20 minutes
Cooking Time: 30 minutes
Ingredients
Nonstick cooking spray
12 oz. whole wheat penne or shells
1 tsp. olive oil
1 small red onion, halved and thinly sliced
1 garlic clove, minced
8 oz. stemmed, cleaned, and sliced crimini or button mushrooms
1/2 tsp. dried Italian herbs
Sauce
2 Tbsp. olive oil
2 Tbsp. nonhydrogenated buttery spread
4 Tbsp. all-purpose flour
2 1/2 cups unsweetened almond milk
1/2 cup nutritional yeast (not brewer's yeast)
1 tsp. garlic powder
1 tsp. Dijon mustard
1/2 tsp. sweet paprika
1/4 tsp. ground nutmeg
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
1/2 cup nondairy shredded cheese (cheddar or another sharp flavor)
Preparation
1. Coat a casserole dish with cooking spray. Preheat the oven to 400 degrees.
2. Cook the penne pasta according to the package directions. Meanwhile, heat the 1 tsp. of olive oil in a large skillet over medium heat. Add the onion; saute for 5 to 6 minutes. Add the garlic; saute for 1 minute. Add the mushrooms and Italian herbs; saute for 4 minutes, until the mushrooms are brown and are just ready to release their liquid. Remove the mixture from the skillet and add to a bowl; set aside. Wipe the skillet clean. Drain the cooked pasta; add to the vegetable mixture, and set aside.
3. Make the sauce: Heat the 2 Tbsp. of olive oil and the buttery spread in the skillet on medium heat until the spread melts. Whisk the flour into the oil mixture until it is smooth. Slowly add the almond milk, whisking until smooth. Add the nutritional yeast, garlic powder, mustard, paprika, nutmeg, salt, and pepper, and whisk until thickened, for 5 to 8 minutes or until the sauce almost simmers. If the sauce is too thick, add a bit more almond milk. Stir in the nondairy cheese and mix well.
4. Pour the sauce over the pasta mixture and gently mix. Add the mixture to the prepared casserole. Bake, covered, for 10 minutes. Remove the cover and bake an additional 10 minutes, until bubbly and browned.
This recipe is from Diabetes Forecast.
If you are a diabetic and do not currently see a podiatrist, call our Glastonbury or Middletown office to make an appointment.
Ayman M. Latif, DPM
Connecticut Foot Care Centers
Diabetic Foot Doctor in CT
Podiatrist in Glastonbury and Middletown, CT
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