Foodie Friday: Broccoli Rabe, White Bean & Fontina Pasta

 

 

 

 

 

 

 

 

 

 

I've been craving Italian again and so I went to one of my frequented recipe spots (eatingwell.com) and pulled this unique healthy Italian recipe for you all to try. It's high in fiber, it's got your veggie, and it's delicious! Enjoy!

4 servings, 1 1/2 cups each

Active Time: 20 minutes

Total Time: 35 minutes

NUTRITION PROFILE
Low cholesterol | Low saturated fat | Heart healthy | High calcium | High fiber |

INGREDIENTS
8 ounces whole-wheat shells, fusilli or chiocciole
1 large bunch broccoli rabe, trimmed and cut into 1-inch pieces, or 8 cups baby spinach
1 1/2 cups vegetable broth, or reduced-sodium chicken broth
1 tablespoon all-purpose flour
2 tablespoons extra-virgin olive oil
4 cloves garlic, minced
1 19-ounce can cannellini beans, rinsed
2 tablespoons red-wine vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/2 cup shredded fontina cheese
2/3 cup Toasted Breadcrumbs, optional (see Tip)

PREPARATION
Bring a large pot of water to a boil. Add pasta and cook, stirring occasionally, according to package directions. Stir in broccoli rabe (or spinach) during the last 2 to 3 minutes. Drain. Dry the pot.
Whisk broth and flour in a small bowl until smooth. Heat oil in the pot over medium-high heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the broth mixture and bring to a simmer, whisking constantly, until it thickens, 3 to 4 minutes. Add beans, vinegar, salt and pepper and the pasta and broccoli rabe (or spinach). Cook, stirring, until the mixture is heated through, about 1 minute. Remove from the heat; add cheese, stirring until it melts. Serve immediately, topped with Toasted Breadcrumbs, if using.
TIPS & NOTES
Tip: To make toasted breadcrumbs, trim the crusts from 2 slices of whole-wheat sandwich bread. Tear the bread into pieces and process in a food processor into coarse crumbs. Toss breadcrumbs with 1 tablespoon extra-virgin olive oil and a pinch of salt in a small bowl. Cook in a large skillet over medium heat, stirring often, until golden and crisp, 3 to 5 minutes.
NUTRITION
Per serving: 444 calories; 13 g fat ( 4 g sat , 7 g mono ); 16 mg cholesterol; 70 g carbohydrates; 23 g protein; 13 g fiber; 750 mg sodium; 441 mg potassium.

Nutrition Bonus: Vitamin C (170% daily value), Vitamin A (150% dv), Iron (25% dv), Calcium (20% dv).

Carbohydrate Servings: 4

Exchanges: 4 starch, 1 vegetable, 1 1/2 medium-fat meat, 1 1/2 fat