Post by Loupy on Sept 25, 2011 12:53:34 GMT -7
Easy Pasta and Pepper Primavera
www.diabeticlivingonline.com
Cannellini beans or white kidney beans provide plenty of protein in this vegetarian main dish.
Look for them with the other canned beans at the supermarket.
SERVINGS: 4 (1 1/4 cup) servings
Ingredients:
4 ounces dried multigrain spaghetti
1 tablespoon olive oil or canola oil
2 teaspoons bottled minced garlic*
1 16-ounce package frozen peppers and onion or sugar snap stir-fry vegetables
1 15-ounce can cannellini beans (white kidney beans), rinsed and drained
1/4 cup dry white wine or reduced-sodium chicken broth
1/2 teaspoon finely shredded lemon peel (set aside)
1 tablespoon lemon juice
1/2 teaspoon dried thyme, crushed
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper
1 tablespoon butter
1 ounce Parmesan cheese, shaved
Instructions:
Cook pasta according to package directions.
Meanwhile, in a large skillet, heat oil over medium heat.
Add garlic; cook and stir for 30 seconds.
Add frozen vegetables.
Cook and stir for 2 minutes.
Add beans, white wine, lemon juice, thyme, salt, black pepper, and crushed red pepper.
Bring to boiling; reduce heat.
Cook, uncovered, about 4 minutes or until vegetables are crisp-tender, stirring occasionally.
Remove from heat.
Stir in butter.
Drain pasta.
Add pasta to vegetable mixture in skillet.
Toss gently to combine.
To serve, divide pasta mixture among four shallow bowls.
Sprinkle with Parmesan shavings and lemon peel.
*Test Kitchen Tip: If you prefer to use fresh garlic, substitute 4 cloves garlic, minced.
Nutrition Facts
Calories 272
Total Fat (g)9
Saturated Fat (g)3
Monounsaturated Fat (g)4
Polyunsaturated Fat (g)1
Cholesterol (mg)12
Sodium (mg)410
Carbohydrate (g)37
Total Sugar (g)5
Fiber (g)7
Protein (g)13
Vitamin C (DV%)71
Calcium (DV%)12
Iron (DV%)13
Diabetic Exchanges
Starch (d.e.)2
Vegetables (d.e.)1
Lean Meat (d.e.)1
Fat (d.e.)1
© Copyright 2011 , Meredith Corporation. All Rights Reserved
www.diabeticlivingonline.com
Cannellini beans or white kidney beans provide plenty of protein in this vegetarian main dish.
Look for them with the other canned beans at the supermarket.
SERVINGS: 4 (1 1/4 cup) servings
Ingredients:
4 ounces dried multigrain spaghetti
1 tablespoon olive oil or canola oil
2 teaspoons bottled minced garlic*
1 16-ounce package frozen peppers and onion or sugar snap stir-fry vegetables
1 15-ounce can cannellini beans (white kidney beans), rinsed and drained
1/4 cup dry white wine or reduced-sodium chicken broth
1/2 teaspoon finely shredded lemon peel (set aside)
1 tablespoon lemon juice
1/2 teaspoon dried thyme, crushed
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper
1 tablespoon butter
1 ounce Parmesan cheese, shaved
Instructions:
Cook pasta according to package directions.
Meanwhile, in a large skillet, heat oil over medium heat.
Add garlic; cook and stir for 30 seconds.
Add frozen vegetables.
Cook and stir for 2 minutes.
Add beans, white wine, lemon juice, thyme, salt, black pepper, and crushed red pepper.
Bring to boiling; reduce heat.
Cook, uncovered, about 4 minutes or until vegetables are crisp-tender, stirring occasionally.
Remove from heat.
Stir in butter.
Drain pasta.
Add pasta to vegetable mixture in skillet.
Toss gently to combine.
To serve, divide pasta mixture among four shallow bowls.
Sprinkle with Parmesan shavings and lemon peel.
*Test Kitchen Tip: If you prefer to use fresh garlic, substitute 4 cloves garlic, minced.
Nutrition Facts
Calories 272
Total Fat (g)9
Saturated Fat (g)3
Monounsaturated Fat (g)4
Polyunsaturated Fat (g)1
Cholesterol (mg)12
Sodium (mg)410
Carbohydrate (g)37
Total Sugar (g)5
Fiber (g)7
Protein (g)13
Vitamin C (DV%)71
Calcium (DV%)12
Iron (DV%)13
Diabetic Exchanges
Starch (d.e.)2
Vegetables (d.e.)1
Lean Meat (d.e.)1
Fat (d.e.)1
© Copyright 2011 , Meredith Corporation. All Rights Reserved
