Earthy fennel and creamy butter beans top whole-wheat linguine in this quick and healthy pasta recipe.
Active Time: 20 minutes |
Total Time: 30 minutes
1 tablespoon extra-virgin olive oil
2 fennel bulbs, trimmed, quartered, cored and thinly sliced
3 large carrots, chopped
1 large onion, chopped
3 cloves garlic, finely chopped
1/2 teaspoon fennel seed
1/2 teaspoon crushed red pepper
3 cups reduced-sodium chicken broth
1 10-ounce package frozen butter beans, (baby lima beans)
Salt & freshly ground pepper, to taste
1 pound whole-wheat linguine
3 tablespoons freshly grated Parmesan cheese
Heat oil in a large nonstick skillet over medium-low heat. Add fennel, carrots, onions, garlic, fennel seed and crushed red pepper and cook until the vegetables are tender, about 10 minutes.
Add broth and beans and bring to a boil. Reduce the heat to low and simmer, uncovered, until the beans are tender, 10 to 12 minutes. Season with salt and pepper.
Meanwhile, cook linguine in a large pot of boiling salted water until just tender, 8 to 10 minutes or according to package directions. Drain and transfer to a large shallow bowl. Add the vegetables and toss well. Taste and adjust seasonings. Sprinkle with Parmesan and serve.
Per serving :
5 g Fat;
1 g Sat;
2 g Mono;
5 mg Cholesterol;
81 g Carbohydrates;
19 g Protein;
16 g Fiber;
254 mg Sodium;
866 mg Potassium
4 1/2 Carbohydrate Serving
Exchanges: 4 1/2 starch, 2 vegetable, 1 very lean meat