Take things up a notch with this spicy twist on an Italian classic. Canola oil helps carry the flavours through the dish.

Makes 4 servings
Cooking time: N/A


  • ½ lb. (250 g) whole-grain spaghetti
  • 1 bay leaf
  • ¼ white or yellow onion, chopped
  • 5 whole allspice berries
  • 3 whole black peppercorns
  • 1 tbsp (15 mL) canola oil
  • 2 garlic cloves, minced
  • 3 cups (750 mL) cherry tomatoes
  • 1 cup (250 mL) frozen peas
  • 2 cups (500 mL) baby arugula
  • ½ tsp (2 mL) salt
  • ½ tsp (2 mL) black ground pepper


  1. Cook spaghetti according to package instructions with bay leaf, onion, allspice berries and peppercorns. Once cooked, drain and set aside. Remove bay leaf and whole spices.
  2. Meanwhile, in large skillet, heat canola oil and sauté garlic and tomatoes. Gently press tomatoes as they cook to release their liquids. Add peas and continue cooking for 2 minutes, stirring occasionally. Add arugula and cook until wilted.
  3. Add vegetables to spaghetti. Season with salt and pepper. Serve.


Serving Size
1 cup (250 mL)

Recipe courtesy of canolainfo.org, featured in The Canadian Diabetes Association’s 2017 Healthy Living Calendar. To download the latest recipes, visit www.diabetes.ca/calendar

Nutritional Information

Per Serving
Calories 270
Total fat 5 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 335 mg
Carbohydrates 50 g
Fiber 8 g
Protein 11 g
Sugars 9 g
High-fibre foods, such as whole-wheat pasta, can help keep your blood sugars at target. Other fibre-rich options include vegetables, fruit, whole-grain bread, beans and lentils. –Leah Barth, registered dietitian, Spiritwood, Sask.

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