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January 15, 2013 | Issue 435
Budget-Friendly Beans
White Bean Pasta
When it comes to healthy eating and buying within a budget, beans are the best choice. One serving of canned beans costs a mere 25 cents. Buy them in bags, cook them yourself and you'll pay about one-half the price. Nutritionally, they’re packed with protein, fiber and cancer-fighting compounds like saponins and lignans. Pair this recipe for white bean pasta with some roasted chicken and sautéed greens for a complete and balanced meal to fit any budget.
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Makes 6 servings.
Per ¾ cup serving: 305 calories, 5 g total fat (1.5 g saturated fat), 51 g carbohydrate,
14 g protein, 7 g dietary fiber, 69 mg sodium.
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- 1/2 lb. whole-wheat ditalini (use any small whole-wheat pasta)
- 2 (15 oz.) cans no salt added cannellini beans (rinse and drain if salt added)
- 1 Tbsp. olive oil
- 1 tsp. butter
- 1 large onion, sliced very thin
- 2 tsp. fresh rosemary, chopped fine
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- 1/4 tsp. dried basil
- Salt and freshly ground pepper to taste
- 1/4 cup Parmesan cheese, grated
- 2 Tbsp. fresh parsley, chopped (1 tsp. dried may be substituted)
- Cherry tomatoes or red pepper slices, optional
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Directions
- Cook pasta according to package directions, but halfway through cooking time (about 5-6 minutes) add beans.
- While pasta and beans are cooking together, warm oil and butter in skillet over medium heat. Add onion, rosemary and basil. Sauté until onions are lightly browned, about 8-10 minutes.
- When pasta is al dente, drain and transfer to large warm serving bowl. Add browned onion mixture. Toss gently. Add salt and pepper to taste.
- Sprinkle with Parmesan cheese and parsley. Garnish with tomatoes or red pepper if desired. Serve immediately.
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