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Beef and Green Veggie Pasta Bake: A Diabetes-Friendly Recipe

Serves 4

Prep: 15 minutes

Cooking: 30 minutes

Nutritional Info

Calories

479

Fat

9 g

Saturates

3 g

Carbs

50 g

Sugars

11 g

Fibre

16 g

Protein

39 g

Salt

0.6 g

Ingredients

1 tbsp

olive oil

1

brown onion, finely chopped

2

garlic cloves, finely chopped

400g

extra lean beef mince

1

green capsicum, seeded, thinly sliced

500g

vine-ripened tomatoes, coarsely chopped

400g

canned diced tomatoes (no added salt)

80g

baby spinach

250g

wholemeal pasta

1 bunch

baby broccoli (broccolini), chopped

350g

green beans, trimmed, chopped

1⁄3 cup (25g)

grated parmesan cheese

Instructions

  • Heat the olive oil in a large non-stick frying pan over medium-high heat. Sauté the onion and garlic for 1–2 minutes or until soft.
  • Add the beef mince and capsicum. Cook for 2 minutes or until the mince is browned, breaking up any lumps with a spoon.
  • Add both the fresh and canned tomatoes. Bring to a boil, then reduce heat and simmer for 5–8 minutes, or until the sauce thickens. Stir in the spinach.
  • Meanwhile, cook the pasta in boiling water according to packet directions. In the last minute of cooking, add broccolini and green beans. Drain well.
  • Stir the pasta and veggies into the beef and tomato sauce. Transfer to a lightly greased baking dish and top with grated parmesan.
  • Place under the grill for 5 minutes or until the cheese is melted and golden.

If you’re looking for a hearty, satisfying, and diabetes-friendly dinner recipe, this Beef and Green Veggie Pasta Bake is a must-try. Packed with lean protein, fibre-rich vegetables, and wholemeal pasta, this dish is designed to help support stable blood sugar levels while still delivering delicious flavour.

Many traditional pasta bakes are high in refined carbs and saturated fats, which can cause blood sugar spikes. However, this version replaces regular pasta with wholemeal pasta and includes a generous serving of green vegetables and lean beef mince, making it a much healthier and blood-sugar-friendly alternative.

Why This Pasta Bake is Great for Diabetes

The key to managing blood sugar levels is balancing protein, fibre, and complex carbohydrates. This recipe does just that:

  • Wholemeal pasta provides slow-digesting complex carbs that help prevent sudden glucose spikes.
  • Lean beef mince is a great source of protein, keeping you fuller for longer.
  • Green vegetables like baby spinach, green beans, broccolini, and green capsicum add fibre and essential nutrients, supporting digestive health and blood sugar control.