• 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

    Servings and Times

    Servings 2

    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
    1. Cook pasta according to package directions, omitting fat and salt.
    2. Mash half of the beans into a paste-like consistency with the back of a fork and set aside.
    3. 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.
    4. 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.
    5. Top pasta with the sauce and serve.

    Exchanges3.5 starches; 1.5 very lean meat substitutes; 1 fat

    Side Suggestions: Tossed Salad

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