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Recipe: Penne with Cannellini Beans and Anchovies
Servings: 4
Preparation Time: 15 min.
Cooking Time: 15 min.
 
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
This Recipe is considered:
Low Cholesterol
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.
 
Per Serving: calories 717, fat 31.1g, calories from fat 39%, protein 21.8g, cholesterol 9.0mg, dietary fiber 6.9g

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%    
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