Ingredients
250g fettuccine
3 teaspoons olive oil
400g pork fillet, thinly sliced
1 small brown onion, finely chopped
2 garlic cloves, crushed
200g cup mushrooms, thinly sliced
500g jar tomato pasta sauce
185ml can reduced-fat evaporated milk
2 tablespoons finely chopped fresh flat-leaf parsley leaves
Steamed green beans, to serve
Instructions
Cook pasta in a large saucepan of boiling water following packet directions until tender. Drain.
Meanwhile, heat 1 teaspoon oil in a large frying pan over medium-high heat. Cook pork, stirring, for 2 minutes or until browned. Transfer to a bowl.
Heat remaining oil over medium heat. Add onion and garlic. Cook, stirring, for 2 to 3 minutes or until softened. Add mushrooms. Cook, stirring, for 2 to 3 minutes or until mushrooms are tender. Add pasta sauce. Simmer, stirring occasionally, for 5 minutes or until slightly thickened. Add milk. Stir to combine. Cook, stirring, for 2 minutes or until combined. Return pork to pan. Cook, stirring, for 1 minute or until pork is heated through. Stir through parsley. Serve with pasta and beans.
Key Points About Ingredients:
- Pork fillet is one of the leanest cuts of pork available, making it an excellent high-protein, low-fat choice that suits a diabetes-friendly diet.
- Reduced-fat evaporated milk adds a velvety creaminess to the sauce while keeping saturated fat and calories significantly lower than full-fat cream.
- Cup mushrooms contribute important B vitamins, selenium, and dietary fibre, helping to slow the absorption of carbohydrates and support blood sugar management.
- Using a quality tomato pasta sauce as the base provides lycopene, a powerful antioxidant, along with natural sweetness without added refined sugars.
- Fettuccine provides the satisfying bulk of this dish; choosing a wholegrain variety would further increase fibre content and reduce the glycaemic impact.
Key Nutritional Insights:
- Each serving provides a balanced macronutrient profile with moderate carbohydrates from pasta, lean protein from pork, and minimal saturated fat, supporting stable blood glucose levels.
- The combination of protein, fibre from mushrooms and sauce vegetables, and fat from olive oil helps slow gastric emptying, reducing post-meal blood sugar spikes.
- Reduced-fat evaporated milk contributes useful amounts of calcium and iodine per serving, supporting bone health alongside the meal's overall nutritional profile.
- This dish is relatively low in added sugars, with most of the sweetness coming naturally from the tomato pasta sauce and evaporated milk rather than refined sources.
- Serving alongside steamed green beans adds negligible calories while boosting fibre, vitamin C, and folate intake, further enhancing the meal's diabetes-friendly credentials.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories520
- Standard DV% Daily Value*
- Total Fat10 g72 g13.89%
- Saturated Fat3 g20 g15%
- Trans Fat0 g
- Polyunsaturated Fat1.5 g
- Monounsaturated Fat4.5 g
- Cholesterol85 mg300 mg28.33%
- Sodium680 mg2300 mg29.57%
- Total Carbohydrate65 g275 g23.64%
- Dietary Fiber5 g28 g17.86%
- Total Sugars12 g
- Added Sugars2 g50 g4%
- Sugar Alcohal0 g
- Protein38 g50 g76%
- Vitamin D (Cholecalciferol)18 mcg20 mcg90%
- Calcium220 mg1300 mg16.92%
- Iron3.8 mg18 mg21.11%
- Potassium980 mg4700 mg20.85%
- Vitamin A520 mcg900 mcg57.78%
- Vitamin C (Ascorbic Acid)12 mg90 mg13.33%
- Vitamin E (Tocopherol)1.8 mg15 mg12%
- Vitamin K28 mcg120 mcg23.33%
- Vitamin B1 (Thiamin)0.9 mg1.2 mg75%
- Vitamin B2 (Riboflavin)0.5 mg1.3 mg38.46%
- Vitamin B3 (Niacin)9.5 mg16 mg59.38%
- Vitamin B6 (Pyridoxine)0.9 mg1.7 mg52.94%
- Folate55 mcg400 mcg13.75%
- Vitamin B12 (Cobalamine)0.9 mcg2.4 mcg37.5%
- Biotin8 mcg30 mcg26.67%
- Vitamin B5 (Pantothenic acid)1.8 mg5 mg36%
- Choline95 mg550 mg17.27%
- Phosphorus420 mg1250 mg33.6%
- Iodine38 mcg150 mcg25.33%
- Magnesium55 mg420 mg13.1%
- Zinc3.8 mg11 mg34.55%
- Selenium38 mcg55 mcg69.09%
- Copper0.25 mg0.9 mg27.78%
- Manganese0.9 mg2.3 mg39.13%
- Chromium8 mcg35 mcg22.86%
- Molybdenum12 mcg45 mcg26.67%
- Chloride380 mg2300 mg16.52%
