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Rewarding for you and us Defeat Diabetes Foundation Defeat Diabetes
Foundation 150 153rd Ave, Suite 300 Madeira Beach, FL 33708 |
Penne with Broccoli Rabe and Cannellini
Source: Meals Matter This is a nutritious, quick and hearty meatless meal that can be tailored to individual tastes. Ingredients 1 lb. Broccoli rabe 1 14 oz. Can cannellini beans, juice reserved 1 lb. Penne pasta 2 cloves Garlic, peeled and sliced crosswise 2 t. Olive oil Asiago cheese, grated (adds more sodium) (can use another type of Italian hard cheese, if desired) Preparation Trim large stems from broccoli rabe. Cut crosswise into bite-size pieces (about 2 inches long), rinse and place rabe in large pot. Add water to about half the height of the rabe, salt, bring to a boil and blanche until rabe reaches desired tenderness (up to 5 minutes). Remove rabe with slotted spoon, reserving water. Add enough water for pasta and return pot to stove to bring to boil. Meanwhile, in a 2 qt. saucepan heat olive oil and add garlic, cooking until fragrant (about 2 minutes). Add juice from cannellini beans, cracked pepper and simmer on medium heat a few minutes until sauce begins to thicken. Add beans and continue simmering a few more minutes. Add chopped rabe to bean mixture. Cook for a few more minutes, or until desired tenderness. When pasta is cooked, drain and put in large serving bowl, add rabe-cannellini mix and top with grated asiago cheese. Yum! Recipe Details Total Preparation Time: Less than 15 minutes Ingredients: Bean & Legume Actual Cooking Time: 45 minutes Number of Servings: 4 Origin: Italian Special Features: Simple (6 ingredients or less) Nutrition Content: Good Source of Calcium Low Sodium High Fiber Meal Type: Entree Nutrient Information Calories: 637 Total Fat: 10 g Saturated Fat: 2 g Polyunsaturated Fat: 2 g Carbohydrates: 113 g Protein: 26 g Vitamin A: 177 RE Vitamin C: 106 mg Calcium: 166 mg Sodium: 63 mg Iron: 7 mg Fiber: 11 g |
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