Real African Dishes: [MC-AllEthnic-Recipes] Penne with Greens and Cannellini Beans - Italian; 7 pts plus; 22g carbs; 11g fiber

Tuesday, June 4, 2013

[MC-AllEthnic-Recipes] Penne with Greens and Cannellini Beans - Italian; 7 pts plus; 22g carbs; 11g fiber

Two sets of nutritional calculations: the first is made with Dreamfields low-carb rigate, the second (higher carbs) with traditional pasta; ww pts plus calculation is made with traditional pasta.


* Exported from MasterCook *
                  Penne with Greens and Cannellini Beans
Recipe By     :
Serving Size : 6     Preparation Time :0:00
Categories    : Vegan
Amount Measure       Ingredient -- Preparation Method
-------- ------------ --------------------------------
1                box uncooked Dreamfields Penne Rigate
2        tablespoons olive oil
     1/2           cup diced red bell pepper
1         tablespoon minced garlic
     1/4      teaspoon crushed red pepper flakes -- (1/4 to 1/2)
1                cup reduced-sodium -- fat free chicken broth
1              pound fresh mustard greens -- or collard greens, washed, trimmed and cut into                       large bite-sized pieces
15            ounces cannellini beans -- (1 can) rinsed and drained, (or other white beans)
                        Kosher salt and freshly ground black
                        pepper to taste
                        To serve: -- Grated Parmesan cheese (optional)

Cook pasta according to package directions. Drain and return to pan.

Meanwhile, in large skillet, heat olive oil over medium-high heat. Add
bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring
constantly. Add broth; bring to boil.

Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens
are just crisp-tender, stirring occasionally. Add greens with liquid to
pasta; toss to coat. Add beans; toss gently. Adjust
seasoning with salt and pepper. Top with grated Parmesan cheese, if
desired.

Serving Note: Any dark, leafy greens such as kale, spinach or chard can
be substituted for the collard greens. 1-1/2 cups cooked cannellini beans
can be substituted for the canned beans.

Makes 6 main dish servings.
Nutrition information (1/6 of recipe): 336 calories; 16 g protein; 22 g
digestible carbohydrates*; 6 g total fat; 1 g saturated fat; 0 mg
cholesterol; 128 mg sodium; 11 g total dietary
fiber.

*If traditional pasta is used in this recipe there is a total of 63 g
carbohydrate. For more information go to http://www.dreamfieldsfoods.com/.

AuthorNote: Low in fat and loaded with fiber, the smooth texture and
slightly nutty flavor of cannellini beans (or white kidney beans) makes a
great addition to healthy pasta recipes.

Cuisine:
"Italian"
Source:
"Dreamfields Pasta and Chef Jim Coleman"
S(Formatted by Chupa Babi):
"June 2013"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 281 Calories; 5g Fat (16.0%
calories from fat); 17g Protein; 44g Carbohydrate; 11g Dietary Fiber; 0mg
Cholesterol; 12mg Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 0
Vegetable; 1 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0