Pasta with Roasted Asparagus and Peppers

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All types of short cut pasta can be used in this colourful Spring recipe. I prefer to use the bow-tie pasta called "farfalle".

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Preparation : 20 min Cooking : 15 min
430 calories/serving

Ingredients

2 tbsp olive oil 30 mL
10 asparagus, average size 200 g
1 yellow or red sweet peppers 200 g
160 g gluten free/wheat free penne, or other short-cut pasta 2 cups
1/2 shallots, finely chopped 20 g
4 tsp creamy soy preparation for cooking 20 mL
1 pinch salt [optional]
ground pepper to taste [optional]

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.

Method

  1. Preheat the oven to 215ºC/425ºF. Add half of the oil to a large baking tray.
  2. Prepare the asparagus and peppers. Leave the asparagus whole; Cut the peppers in half or quarters, removing the stem and seeds. Lay the vegetables in a single layer on the oiled baking tray. Coat them thoroughly with the oil in the tray, then add a little salt. Bake in the middle of the oven until the vegetables are nicely browned, about 10-12 min. Turn the vegetables a couple times during cooking, so that they will cook evenly. Set aside.
  3. The peppers should be peeled before serving. To make the peeling easier, cover or wrap the peppers with aluminum foil or put them in a paper bag, and let them cool down a few minutes (the moisture kept under the cover will help lift the peel). Cut the peppers into strips and the asparagus into bite-size pieces (about 1,5 cm).
  4. To save time, the rest of the sauce preparation and the pasta cooking can be done at the same time.
  5. Cook the pasta in a large pot of boiling salted water until it is (al dente).
  6. Meanwhile, warm the remaining oil in a frying pan over medium heat. Add the finely chopped shallot, then sauté 2-3 min, until it is softened. Add the cooked vegetables and soy preparation. Mix well, then lower the heat to very low. Add salt and pepper to taste.
  7. Drain the pasta then pour it into the pan, mix well and adjust the seasoning.
  8. Serve in the warmed dishes.

Observations

The asparagus and peppers may be cooked 2 days in advance then warmed and added to the pasta right before serving.

Nutrition Facts Table

per 1 serving (370 g)

Amount

% Daily Value

Calories

430

Fat

18 g

28 %

Saturated 2.4 g
+ Trans 0 g

12 %

Cholesterol

0 mg

Sodium

60 mg

3 %

Carbohydrate

61 g

20 %

Fibre

5 g

20 %

Sugars

4 g

Net Carbs

56 g

Protein

5 g

Vitamin A

28 %

Vitamin C

149 %

Calcium

3 %

Iron

17 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Vitamin A, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Fibre, Folacin, Iron, Manganese, Selenium, Vitamin B6
Source of  :
Copper, Magnesium, Niacin, Omega-3, Omega-6, Pantothenic Acid, Phosphorus, Potassium, Vitamin B1, Vitamin B2, Zinc
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 1
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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