Creamy Tomato and Basil Pasta Bake (diabetic)
Printed from Inclusive Kitchen — Creamy Tomato and Basil Pasta Bake
Creamy Tomato and Basil Pasta Bake is a delightful dish that brings together the comforting flavors of pasta, rich tomato sauce, and aromatic basil. This diabetic-friendly variant swaps out traditional ingredients for lower-sugar and sensible carb options, ensuring that you can enjoy a hearty meal without compromising on taste. The creamy sauce, made with Greek yogurt and a touch of low-fat cheese, provides a luscious texture that clings to the pasta, making every bite a pleasure.
Historically, pasta bakes have their roots in Italian cuisine, where they often serve as a way to use up leftovers and create a satisfying meal for families. This version embraces that tradition while being mindful of dietary needs, proving that you can have your pasta and eat it too—without the guilt! With fresh basil adding a pop of color and flavor, this dish is not only a feast for the palate but also a visual delight.
To prepare this dish, you’ll need a few essential kitchen tools, including a large pot for boiling pasta, a mixing bowl, and a baking dish. The process is straightforward, making it perfect for weeknight dinners or meal prep. As you layer the pasta with the creamy sauce and fresh ingredients, you’ll find that the aroma wafting through your kitchen is enough to make anyone’s mouth water. And remember, if you can’t find fresh basil, dried will do in a pinch—just don’t tell the Italians!
Ingredients
- 8 ounces whole wheat penne pasta
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- 28 ounces canned crushed tomatoes
- 1 cup low-sodium vegetable broth
- 1 cup Greek yogurt, plain
- 1 cup low-fat mozzarella cheese, shredded
- 1 cup fresh basil, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
Instructions
- Preheat your oven to 375°F (190°C). This temperature is ideal for baking the pasta evenly without drying it out.
- Bring a large pot of salted water to a boil. Add 8 ounces of whole wheat penne pasta and cook according to package instructions until al dente, usually about 8-10 minutes.
- While the pasta cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add 3 minced garlic cloves and sauté for about 1-2 minutes until fragrant, being careful not to burn them.
- Stir in 28 ounces of canned crushed tomatoes and 1 cup of low-sodium vegetable broth. Bring the mixture to a simmer and let it cook for about 5 minutes, allowing the flavors to meld.
- In a mixing bowl, combine 1 cup of plain Greek yogurt and 1 cup of shredded low-fat mozzarella cheese. This creamy mixture will add richness without the extra calories.
- Once the pasta is cooked, drain it and add it to the skillet with the tomato sauce. Stir well to coat the pasta evenly with the sauce.
- Fold in the Greek yogurt and cheese mixture along with 1 cup of chopped fresh basil. This will create a creamy, flavorful sauce that binds everything together.
- Season the mixture with 0.5 teaspoon of salt, 0.25 teaspoon of black pepper, and 0.25 teaspoon of red pepper flakes for a hint of heat.
- Transfer the pasta mixture to a greased 9x13-inch baking dish, spreading it out evenly. This size is perfect for ensuring even cooking and easy serving.
- Sprinkle a little extra mozzarella cheese on top if desired, for a golden, bubbly finish. It’s like a warm hug for your taste buds!
- Bake in the preheated oven for 20-25 minutes, or until the top is golden and bubbly. You’ll know it’s done when the edges are slightly crispy.
- Remove from the oven and let it cool for a few minutes before serving. This resting time allows the flavors to settle and makes it easier to serve.
- Garnish with additional fresh basil before serving. This adds a lovely touch of color and freshness to the dish.
- Serve warm and enjoy your creamy tomato and basil pasta bake, knowing you’ve made a delicious meal that’s also mindful of your health.
Nutrition (per serving)
- Calories: 320
- Carbs g: 45
- Protein g: 18
- Fat g: 10
- Sugar g: 6
