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 |
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 - Cook pasta according to package directions, omitting fat and salt.
- Mash half of the beans into a paste-like consistency with the back of a fork and set aside.
- 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.
- 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.
- Top pasta with the sauce and serve.
Exchanges
3.5 starches; 1.5 very lean meat substitutes; 1 fat Side Suggestions: Tossed Salad |