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| Recipe: Penne with Cannellini Beans and Anchovies |
Servings: 4
Preparation Time: 15 min.
Cooking Time: 15 min.
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| Ingredients: |
- 2 clove garlic, minced
- 6 flat anchovy, patted dry
- 1/2 tsp. crushed red pepper
- 1/2 cup olive oil
- 1 cup fresh breadcrumbs
- 1 tsp. dried basil, or 2 Tbs. fresh, finely minced
- 1 cup canned cannellini beans, or other white beans, rinsed and drained
- 2 plum tomato\cooked, seeded and chopped
- 3/4 Lbs. penne or other tube pasta
- 1 cup Swiss chard, stems trimmed and leaves cut into 1-0/1 inch pieces
- 1/4 cup grated Parmesan cheese
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| Cooking Directions: |
Combine first 3 ingredients and mince to form a paste. Set aside.
Heat half the oil in a large nonreactive pot over medium high heat.
Add breadcrumbs and cook 3-4 minutes, until crisp, stirring
constantly. Stir in basil and pepper to taste. Transfer to a bowl
and set aside.
Wipe pot clean with a paper towel. Heat remaining oil
in same pot over medium high heat. Add garlic paste and cook 1
minute, stirring constantly, until garlic begins to soften. Stir in
beans, tomato, and salt and pepper to taste. Cook about 1 minute,
until heated throughout. Transfer to a large bowl. Using same pot,
cook pasta in boiling salted water 5 minutes. Add Swiss chard and
cook another 5 minutes, or until pasta is al dente. Drain through a
colander, removing as much liquid as possible. Lightly stir pasta
into bean mixture. Serve sprinkled with breadcrumbs and Parmesan cheese. |
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| Per Serving:
calories 717, fat 31.1g, calories from fat 39%, protein 21.8g, cholesterol 9.0mg, dietary fiber 6.9g
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| Nutrients |
Exchanges |
| Calories |
717 |
Milk Exchanges |
0.0 |
| Protein |
21.8g |
Vegetable Exchanges |
0.8 |
| Carbohydrates |
88.6g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
6.9g |
Bread Exchanges |
5.6 |
| Sugar |
8.8g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
31.1g |
Lean Meat Exchanges |
0.3 |
| Saturated Fat |
5.9g |
Very Lean Meat/Protein Exchanges |
0.2 |
| Mono-unsaturated Fat |
21.4g |
Fat Exchanges |
5.5 |
| Poly-unsaturated Fat |
3.8g |
| % Calories from Fat |
39% |
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| Cholesterol |
9.0mg |
| Sodium |
394.7mg |
| Vitamins |
Minerals |
| Vitamin A |
89.8IU |
Calcium |
169.8mg |
| Thiamin (B1) |
2.1mg |
Copper |
1.0mg |
| Riboflavin (B2) |
1.1mg |
Iron |
6.7mg |
| Niacin (B3) |
8.6mg |
Magnesium |
101.5mg |
| Vitamin B6 |
1.3mg |
Manganese |
1.2mg |
| Vitamin B12 |
0.1mcg |
Phosphorus |
276.2mg |
| Vitamin C |
16.4mg |
Potassium |
724.4mg |
| Vitamin E |
6.6IU |
Selenium |
63.1mcg |
| Folate |
73.1mcg |
Sodium |
394.7mg |
| Pantothenic Acid |
0.8mg |
Zinc |
2.4mg |
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