Diabetic-Friendly Creamy Beef & “Pasta” Skillet
✅ What We’re Changing:
- Replace regular pasta with whole wheat pasta (small portion) OR chickpea pasta OR zucchini shells
- Use lean beef
- Lighten the cream sauce
- Control portion size
🛒 Ingredients (Serves 4)
- 250g lean ground beef (90–95% lean)
- 1½ cups whole wheat shell pasta or chickpea pasta
(For lower carbs: 3 cups zucchini shells or sliced zucchini) - 1 tbsp olive oil
- 3 cloves garlic (minced)
- 1 small onion (finely chopped)
- 1 cup low-sodium beef broth
- ½ cup plain Greek yogurt (instead of heavy cream)
- ½ cup low-fat shredded mozzarella
- 2 tbsp grated parmesan
- ½ tsp black pepper
- ½ tsp paprika
- ¼ tsp chili flakes (optional)
- Salt (minimal)
- Fresh parsley (for garnish)
👩🍳 Instructions
- Cook pasta according to package directions (if using zucchini, lightly sauté instead).
- Heat olive oil in a skillet over medium heat.
- Add onion and garlic; sauté until soft.
- Add lean beef. Cook until browned and drain excess fat.
- Add beef broth and spices. Simmer 5 minutes.
- Lower heat and stir in Greek yogurt slowly.
- Add mozzarella and parmesan; stir until melted.
- Fold in cooked pasta or zucchini.
- Simmer 2–3 minutes until creamy.
- Garnish with parsley and serve.
🍽 Portion Control (Very Important for Diabetes)
- 1 cup serving only
- Pair with a side salad (cucumber, lettuce, lemon dressing)
- Avoid garlic bread or extra carbs
📊 Why This Is Better for Blood Sugar
✔ Higher protein
✔ Lower refined carbs
✔ Healthy fats
✔ Controlled dairy
✔ Higher fiber (if using whole wheat/chickpea)
