Help your blood sugar with this eggplant penne

The nutty taste of the whole wheat pasta pairs well with assertive flavours, like this full-flavoured tomato sauce. It has a rich, meaty taste thanks to the eggplant, and can help with your blood sugar levels.

• 20 ml (4 tsp) olive oil, divided
• 1 large (250 g/8 oz) baby eggplant, cut into 2 cm (3/4 in) cubes
• 150 g (1 c) chopped onion (1 medium)
• 4 garlic cloves, minced
• 0.5 ml (1/8 tsp) crushed red pepper
• 1 can (796 ml/28 oz) diced tomatoes
• 45 ml (3 tbsp) chopped fresh parsley or basil, divided
• 0.5 ml (1/8 tsp) salt, or to taste
• Freshly ground pepper to taste
• 800 g (4 c/12 oz) whole wheat pasta, such as penne or rigatoni
• 185 ml (3/4 c) crumbled reduced-fat feta cheese
• 90 ml (6 tbsp) pine nuts, toasted

Preparation time: 20 minutes. Cooking time: 25 minutes. Serves 6.

1. Bring a large pot of lightly salted water to a boil for cooking the pasta.
2. Heat 10 millilitres (two teaspoons) of the oil in a large non-stick skillet over medium-high heat. Add the eggplant and cook, turning from time to time, until browned and tender, five to seven minutes. Transfer to a plate.
3. Reduce the heat to medium and add the remaining 10 millilitres (two teaspoons) oil to the skillet. Add onion and cook, stirring often, until softened, two to three minutes. Add the garlic and red pepper. Cook, stirring, until fragrant, about 30 seconds. Add the tomatoes and mash with a potato masher. Bring to a simmer.
4. Add the eggplant. Simmer, uncovered, over medium-low heat until the flavours have developed and the sauce has thickened, 15 to 20 minutes.
5. Add a little water if the sauce thickens too quickly. Stir in 30 millilitres (two tablespoons) of the parsley. Season with salt and pepper.
6. Meanwhile, cook the pasta in the boiling water until al dente (just tender), eight to 10 minutes, or according to package directions.
7. Drain and add to the sauce in the skillet. Toss to coat well. Sprinkle each serving with feta, pine nuts and some of the remaining parsley (or basil).

•  Toast the pine nuts in a small dry skillet over medium-low heat, stirring constantly, until golden and fragrant, one to three minutes.
• Test the pasta often toward the end of cooking, so you will be sure to catch it when it has just become tender or "al dente."
• When pasta is overcooked, not only does it lose its appeal, it has a higher glycemic load.

One serving is 1 1/3 cups pasta and sauce, two tablespoons feta and one tablespoon pine nuts.Per serving nutrition:

• 390 calories
• 15 g protein
• 57 g carbohydrates
• 8 g fibre
• 13 g total fat
• 2 g saturated fat
• 8 mg cholesterol
• 556 mg sodium

Whole wheat pasta has come a long way in recent years. Supermarkets now stock a wide array of shapes.Feel free to experiment with what pasta you use. Sometimes all a stubborn eater needs is a fun shape.