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Diabetes Friendly Spaghetti with Turkey Sausage and Arugula

Pasta - a commonly feared food, viewed as an enemy by those working toward stable blood sugars.


But not anymore! Using edamame noodles, this dish is high fiber, high protein, and packed with nutrition for stable blood sugars.


Not only that...but it's fast and easy, with very little prep.



Ingredients


1 Tbsp olive oil

6 oz regular or hot Italian turkey sausage, casings removed

12 oz cherry tomatoes (cut in half if they're really large)

1 C chopped yellow onion

1 Tbsp minced garlic

1/4 C dry white wine

2 1/2 C low sodium or unsalted chicken broth

1/2 tsp black pepper

8 oz edamame spaghetti or fettuccine noodles, broken in half

5 oz baby arugula

2 Tbsp red wine vinegar

2 Tbsp fresh basil, chopped

1/4 C grated parmesan cheese




How you make it


  1. Heat oil in a Dutch oven or large pot over medium-high.

  2. Remove casings and cut the sausage into bite-sized chunks. Add to pan and cook about 4 minutes, until barely pink.

  3. Add tomatoes, onion, and garlic, and cook until veggies are softened, stirring often.

  4. Add white wine and cook until reduced by half, scraping the brown bits off the bottom as you go.

  5. Add broth and pepper, and bring to a boil.

  6. Add broken pasta and stir until submerged.

  7. Reduce heat to medium, cover, and cook for 7 minutes, until al dente.

  8. Remove from heat, and stir in arugula and vinegar. Toss until arugula is wilted, about a minute.

  9. Split among 4 bowls and top with basil and parmesan cheese.



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