Tuscan white beans with pasta and garlic
Pasta can absolutely be part of a fat-fighting meal, especially when it’s made with whole wheat. Fiber, found in both whole grains (like whole-wheat pasta) and vegetables, helps fight hunger while providing antioxidants and minerals like potassium, which help with muscle contractions.
Nutrition (per serving)
Calories: 446; total fat: 6g; saturated fat: 1g; protein: 18g; carbohydrates: 78g; sugar: 3g; fiber: 20g; cholesterol: 0mg; sodium: 257mg
Recipe and photo by Tracee Yablon Brenner, R.D.N., C.H.H.C. and Kathy Siegel, M.S., R.D.N., C.D.N. of Triad to Wellness.
2 Tbsp olive oil
12 oz whole-wheat penne pasta
1 small onion, diced
4-6 garlic cloves, minced
8 oz portabella mushrooms, roughly chopped
1 head of broccoli, chopped into florets
6 oz dry white wine
6 oz mushroom stock (mushroom bouillon cube or vegetable broth could also be used)
½ cup diced sundried tomatoes
½-1 tsp crushed red pepper flakes
2 (15-oz) cans of cannellini beans
¼ cup nutritional yeast, optional
How to make it
Bring a 6- to 8-quart pot of salted water to a boil. Add 1 teaspoon olive oil and pasta, stir, and cook until done. Drain, and set aside.
In a large saucepan over medium-high heat, add 1 tablespoon plus 2 teaspoons of olive oil and diced onion, and sauté until translucent. Add minced garlic, mushroom, and broccoli. Cook until soft, stirring often, for 5-7 minutes. Add the white wine, mushroom broth, sundried tomatoes, and red pepper flakes to the saucepan. Bring to a boil.
Let simmer until liquid is reduced by about half, stirring occasionally. If the mixture is thick add up to ¼ cup of water.
Add cannellini beans and pasta to the liquid. Combine together. Add Parmesan cheese or nutritional yeast, if desired, and season with sea salt and pepper. Serve warm.
via Men's Fitness http://ift.tt/Jz6nE4
August 31, 2017 at 09:58AM
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