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Add these dishes to make a full meal:
This quick sauce packs a nutritional punch. The chard, tomatoes and beans all are high in healthful phytochemicals.
Servings: 6
Yield: 12 cups (2.8L)
1 lb (455g) penne pasta, uncooked
1 Tbs (15mL) olive oil
1 medium onion, chopped
3 cloves garlic, minced
1 cup (240mL) prepared or homemade marinara sauce
2 cups (795g) canned tomatoes, undrained
3 cups (108g) chard, coarsely chopped
15 oz (425g) canned white beans (cannelini, navy or white kidney beans), rinsed and drained
1/2 cup (120mL) dry white wine, optional
Freshly ground black pepper, to taste
1/2 cup (60g) freshly grated Parmesan cheese*
Boil water for pasta and cook pasta for about 10 minutes, until done.
Heat oil in a large saucepan. Add onion and garlic and cook over medium heat for about 5 minutes, until onions are just starting to turn brown. Pour in marinara sauce and canned tomatoes and stir to combine. Add chard, white beans, wine (if desired), and pepper.
Drain pasta and place in a bowl. Pour sauce over pasta and top with Parmesan cheese.
* Allergy notes: The egg protein lysozyme is an unlabeled additive in some cheeses. People allergic to eggs should eliminate any cheese in this recipe.
Copyright © 2007 Healthnotes, Inc. All rights reserved. www.healthnotes.com
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.
