Healthy Recipes

Fettuccini With White Beans and Vegetables
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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


Directions
  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.

Exchanges
3.5 starches; 1.5 very lean meat substitutes; 1 fat

Side Suggestions: Tossed Salad


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
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