Broccoli Rabe, White Bean & Fontina Pasta

From EatingWell: April/May 2006, EatingWell Serves Two — Subscribe Now!

Use any vegetable in place of pungent broccoli rabe to make this a family-pleaser. Make it a Meal: round out the meal with a fresh salad of cherry tomatoes and cucumbers tossed with extra-virgin olive oil and balsamic vinegar.

Broccoli Rabe, White Bean & Fontina Pasta Recipe

4 servings, 1 1/2 cups each

Active Time: 20 minutes

Total Time: 35 minutes

Nutrition Profile

Ingredients

8 ounces whole-wheat shells, fusilli or chiocciole
1 large bunch broccoli rabe, trimmed and cut into 1-inch pieces, or 8 cups baby spinach
1 1/2 cups vegetable broth, or reduced-sodium chicken broth
1 tablespoon all-purpose flour
2 tablespoons extra-virgin olive oil
4 cloves garlic, minced
1 19-ounce can cannellini beans, rinsed
2 tablespoons red-wine vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/2 cup shredded fontina cheese
2/3 cup Toasted Breadcrumbs, optional (see Tip)

Preparation

Bring a large pot of water to a boil. Add pasta and cook, stirring occasionally, according to package directions. Stir in broccoli rabe (or spinach) during the last 2 to 3 minutes. Drain. Dry the pot.
Whisk broth and flour in a small bowl until smooth. Heat oil in the pot over medium-high heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the broth mixture and bring to a simmer, whisking constantly, until it thickens, 3 to 4 minutes. Add beans, vinegar, salt and pepper and the pasta and broccoli rabe (or spinach). Cook, stirring, until the mixture is heated through, about 1 minute. Remove from the heat; add cheese, stirring until it melts. Serve immediately, topped with Toasted Breadcrumbs, if using.

Tips & Notes

Tip: To make toasted breadcrumbs, trim the crusts from 2 slices of whole-wheat sandwich bread. Tear the bread into pieces and process in a food processor into coarse crumbs. Toss breadcrumbs with 1 tablespoon extra-virgin olive oil and a pinch of salt in a small bowl. Cook in a large skillet over medium heat, stirring often, until golden and crisp, 3 to 5 minutes.

Nutrition

Per serving: 444 calories; 13 g fat (4 g sat, 7 g mono); 16 mg cholesterol; 70 g carbohydrates; 23 g protein; 13 g fiber; 750 mg sodium; 441 mg potassium.

Nutrition Bonus: Vitamin C (170% daily value), Vitamin A (150% dv), Iron (25% dv), Calcium (20% dv).

4 Carbohydrate Serving

Exchanges: 4 starch, 1 vegetable, 1 1/2 medium-fat meat, 1 1/2 fat