This tagliatelle with mushroom and lean beef ragu makes a tasty low-glycaemic lunch or dinner.

Pasta is one of the first carbohydrates tossed out when diabetes is mentioned. But many people don’t realise it has a smaller effect than certain rice varieties on blood sugar levels. For example, Barilla tagliatelle pasta has an average glycaemic index of 55, compared to 102 for Jasmine rice (Atkinson et al., 2021).

It is best to always cook your pasta al dente, eat moderate portions and pair it with protein and fibre-rich foods to minimise the risk of post-meal blood sugar spikes. Before I share the recipe for this meal, let’s explore the

Nutrition Highlights of Tagliatelle with Mushroom and Lean Beef

Potassium – works closely with sodium and chloride to maintain acid balance, electrical charge and blood pressure. A low-potassium diet is associated with high blood pressure.  This meal provides 1146mg or 32.7% of the daily RNI of potassium per serving.

Iron – plays a central role in transporting oxygen around the body. It also plays vital roles in energy and DNA production, and other chemical processes in the body. Females of childbearing age are most at risk of iron deficiency due to menstruation and unhealthy diets. This meal provides 4mg or 28% of the RNI of iron for females per serving.

Magnesium – lowers fasting blood glucose, improves insulin sensitivity and lowers inflammation. This meal provides 68 mg or 25% of the RNI (recommended nutrient intake) of magnesium per serving for women.

Zinc – helps wounds heal, strengthens immunity and helps the body to make DNA, the genetic material in cells. People with type 2 diabetes often have low zinc levels, and some research suggests that it may help to lower blood sugar and cholesterol levels. This meal provides 6mg or 86% of the daily RNI of zinc per serving.

Vitamin A – is crucial for vision, proper growth and development, immunity and skin health. This meal provides 570mcg or 81% of the RNI of vitamin A per serving.

Serves 4 | Prep time: 10 minutes | Cook time: 40 minutes

Ingredients

• 200g tagliatelle

For the ragu

• 200g chestnut or brown mushrooms, finely chopped
• 400g lean minced beef
• 1 large shallot, finely chopped
• 1 large carrot, finely diced
• 1 medium leek, finely chopped
• 2 large garlic cloves, finely chopped
• 300g cherry tomatoes, finely chopped
• 2 tablespoons tomato puree
• 400g passata or strained tomatoes
• 1 tablespoon paprika
• 1 teaspoon herbs de Provence
• 4 tablespoons balsamic vinegar
• 1 zero-salt stock cube
• 2 tablespoons olive oil
• 2 tablespoons reduced-fat parmesan
• Black pepper, to taste

Directions

1. Heat a large non-stick pan over high heat. Add mushrooms and cook for 3-5 minutes until browned. Cook in batches, if necessary, to avoid mushrooms becoming wet. Once mushrooms are cooked, tip into a bowl and set aside.
2. Clean the pan, then heat one tablespoon of olive in the same pan. Add the lean beef and fry for 6 minutes until browned, then tip into the bowl with the mushrooms.
3. Heat the remaining olive oil in the pan, and add the onions, celery and carrot. Fry the vegetables until they soften and caramelise, then add garlic, herbs de Provence, cherry tomatoes, paprika and tomato paste. Fry for three minutes, then add balsamic vinegar, mushrooms, beef, stock cube and around half a litre of water. Cook on a simmer for 30 minutes or until the sauce is thickened and reduced.
4. Once the ragu is almost ready, cook the tagliatelle in a large pan of boiling water until al dente.
5. Drain the pasta, but reserve some of the cooking liquid. Add the pasta to the ragu and toss well over low heat until glossy, adding a splash of the cooking water if needed. Garnish with parmesan and fresh parsley. Eat immediately.
6. Alternatively, drain the pasta and divide it equally between four bowls. Serve the sauce over the pasta and garnish with parmesan cheese and fresh parsley. Eat immediately.

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References

1. Atkinson, F.S., Brand-Miller, J.C., Foster-Powell, K., Buyken, A.E. & Goletzke, J (2021) International tables of glycaemic index and glycaemic load values 2021: a systematic review. American Journal of Clinical Nutrition, 114 (5): 1625-1632.

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