November is American Diabetes Month. Whole wheat pasta mixed with the polyunsaturated fats found in nuts, vegetable oils and fish can help prevent type 2 diabetes. Here’s a recipe that will help you incorporate all those ingredients into one delicious meal.
8-10 ounces of boneless salmon
¼ cup mushroom stock
2 tablespoons olive oil
1 tablespoon honey mustard
1 cup sliced almonds
1 clove of minced garlic
¼ teaspoon of black pepper
6 ounces (approximately 2 cups) of dried whole wheat linguine
1 cup of sliced asparagus spears
2 green onions, sliced
- Prep the sauce. Use a small bowl to whisk together the mushroom stock, oil, honey mustard, garlic and pepper. Remove and set aside 2 teaspoons of oil from the mixture for brushing the salmon with later.
- Preheat broiler. Line an unheated broiler rack with foil and grease. Measure the thickness of the fish and brush it with oil. Place fish 4 inches from heat and cook until it flakes easily with a fork. Cooking times will vary, but should take around 4-6 minutes per ½ inch thickness of fish. For fish over 1 inch thick, turn once halfway through broiling.
- Cook the linguine, adding asparagus in the last 2 minutes of boiling. Drain well and return pasta and asparagus to sauce pan. Pour the remaining sauce mixture onto the pasta and stir to coat evenly.
- Flake the cooked salmon and gently mix into the pasta.
- Upon serving, top with sliced almonds. Sprinkle with green onions and black pepper. Makes 4 servings.
Recipe adapted from Diabetic Living.