I was happy to volunteer my time at the City of Hope's "Speak To The Experts" panel last week, February 18, 2010. The panel spoke on diabetes and healthy eating. I learned so much and was able to speak with some of the 150 guests about diabetic food choices, making healthy dishes taste great and how to feed a family using healthy ingredients without breaking your wallet.
As the expert chef of the evening I prepared a "Whole Wheat Penne Pasta with Chicken Apple Sausage and Broccolini Marinara." I must say, the dish was well received and the recipe was offered for the attendees to take home and try.
Working as a private chef, I have the privilege to shop at markets for my clients that offer good wholesome ingredients, but are not always cost effective when feeding a family of four, so in my research to find healthy ingredients that were affordable I did a little internet surfing and found that Wal-Mart...YES, Wal-Mart sells whole wheat and multi-grain pastas. They sell a brand called "Great Value" and "Barilla." " penne, spaghetti, fusilli and fettucini at the value price of $1.00 and "Barilla" offers 13 ounce boxes of multi-grain of the same pasta types at the value price of $1.28. If you purchase one box of pasta, add some healthy chicken sausage, a few vegetables, add your homemade sauce and accompany it with a delicious side salad...you can feed a family of four for under $20 dollars. I tried it and it's possible!
Below is the recipe that was offered at City of Hope's "Speak To The Experts" panel discussion on diabetes. Eat healthy you guys and enjoy.
Whole Wheat Penne Pasta w/Chicken Apple Sausage and Broccolini Marinara
1 Lb. Whole Wheat Penne Pasta, Cooked to Al Dente
4 Qt. Water
2 Tbs. EVO (Extra Virgin Olive Oil)
2 c. Chicken Apple Sausage, Sliced
1 c. Broccolini Florets
TBG Sauce (Tomato, Basil, Garlic Sauce)
Fresh Grated Parmesan Cheese
In a large skillet add the EVO and lightly cook the chicken sausage and set aside. In a small pot of boiling water add the broccoli florets and cook for approximately 1 minute. Remove from the water and blanch in a bowl of iced water to stop the cooking. Strain from the iced water and set aside. In a large pot add 4 qt. water, sea salt and bring to a boil. Cook penne in the boiling water until desired doneness. Strain and in a large saute pan add the EVO, penne, sausage, broccolini and TBG sauce and toss evenly to coat. Top lightly with fresh grated parmesan cheese and serve.
Tomato, Basil, Garlic Sauce
1 Lb. Roma Tomato, Chopped
6 Whole Roasted Garlic Pods
3 Tbs. EVO
3 Tbs. Fresh Basil, Chopped
½ tsp. Sea Salt
Cracked Black Pepper
In a large sauté pan add the EVO and garlic, cook on medium heat until the garlic begins to slightly brown and roast. Add the chopped tomatoes, basil and sea salt. Simmer on medium low for 3-40 minutes until the tomatoes have softened, crushing and stirring occasionally. Once the sauce has formed remove from the heat and place in a food processor, pulse until coarse and semi-pureed. Season to taste.