Noodles with Vegetables, Basil and Feta

This recipe for noodles with sautéed vegetables, basil and feta is a healthy alternative to take-out fried noodles because it substitutes whole wheat noodles for regular pasta noodles. Whole wheat noodles have lower a lower glycemic index than traditional white pasta noodles. Dr. David Jenkins' diet trials have shown foods with lower glycemic indexes can help people maintain their blood sugar and reduce serum cholesterol. This recipe has been featured on the menu in the Marketeria (Cardinal Carter Wing, 6th Floor) at St. Michael's Hospital and was generously contributed by Jean-Luc Touchard, the Executive Chef at St. Michael's.

Number of servings: 1

Ingredients

1 cup whole wheat pasta, cooked
1/4 cup mushrooms, sliced
1/4 cup sundried tomatoes, julienned
1/4 cup carrots, julienned
1/4 cup zucchini, julienned
1/4 cup red pepper, julienned
1/4 cup green pepper, julienned
1/8 cup onions, julienned
10 black olives
1/4 cup feta cheese
1 tablespoon virgin olive oil
2 tablespoons sundried tomato pesto
6 leaves fresh basil, chopped
2 leaves fresh basil, whole (for garnish)
Salt and black ground pepper (to taste)

Directions

  1. Cook noodles in boiling salted water with one tablespoon of olive oil for ten minutes
  2. Remove pot from heat and set aside to cool
  3. Julienne the vegetables and keep in cold water
  4. In a large non-stick skillet, heat one tablespoon of olive oil and sauté the garlic, onions, sundried tomatoes and mushrooms on low heat
  5. Add some water and the sundried tomato pesto to the skillet
  6. Strain the whole wheat noodles and add to the skillet
  7. Stir in the vegetables, olives and chopped basil
  8. Remove from heat and season with salt and pepper
  9. Serve on a large plate garnished with fresh basil

Recipe shared by Jean-Luc Touchard, Executive Chef at St. Michael's Hospital

Nutritional Facts

Dr. David Jenkins, St. Michael's expert on diet and nutrition, recommends substituting carbohydrates that rate high on the glycemic index with foods that rate lower. In this recipe, Chef Jean-Luc Touchard substitutes whole wheat pasta, a lower glycemic index wheat cereal, for regular pasta, which rates higher on the glycemic index.


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