Fettuccini With White Beans and Vegetables
Nutrition Facts
| Serving Size |
½ of recipe |
|
Calories
|
495 |
|
Total Fat
|
7 g |
| Saturated Fat |
1 g |
|
Sodium
|
359 mg |
|
Total Carbohydrate
|
83 g |
| Dietary Fiber |
18 g |
|
Protein
|
21 g |
Ingredients and Preparation
| Ingredients |
Measures |
| Whole-wheat fettuccini or other pasta |
4 ounces |
| White beans (any type), drained and rinsed |
½ (16-ounce) can |
| Olive oil |
2 teaspoons |
| Garlic clove, minced |
1 |
| White onion, chopped |
½ |
| Carrot, peeled and chopped |
1 |
| Celery stalk, chopped |
1 |
| Salt |
¼ teaspoon |
| White wine (can substitute vegetable broth) |
¼ cup |
| Diced tomatoes in their own juices |
1 (14-ounce) can |
| Grated Parmesan cheese |
2 tablespoons |
Directions
- Cook pasta according to package directions, omitting fat and salt.
- Mash half of the beans into a paste-like consistency with the back of a fork and set aside.
- Heat oil in a large pot over medium heat. Add garlic, onion, carrot, celery, and salt, and cook 8-10 minutes, until vegetables are softened. Stir in wine, increase heat to medium-high, and cook 3-4 minutes, until wine evaporates.
- Add tomatoes and mashed beans to the pot and simmer about 6 minutes, until thickened. Stir in unmashed beans and cook until heated through, about 1-2 minutes.
- Top pasta with the sauce and serve.
Exchanges
3.5 starches; 1.5 very lean meat substitutes; 1 fat
Side Suggestions: Tossed Salad