Spaghetti With White Bean Sauce Recipe
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Spaghetti With White Bean Sauce
1 tbsp Olive oil
2 cl Garlic, minced
1 Red onion, very finely chop
1/2 Red bell pepper, 1/4" dice
3 Celery stalks, 1/4" dice
1 cup Cooked white beans
1 cup Vegatable stock or bean
-cooking liquid
1/4 cup Finely chopped flat-leaf
-parsley
1/2 tsp Hot pepper flakes
Salt and pepper
8 To 10 oz spaghetti
1 To 2 oz freshly grated
-Romano cheese for serving
Heat the olive oil in a nonstick frying pan. Add the garlic, onion,
bell pepper, and celery and cook over medium heat until soft but not
brown, about 4 minutes. Stir in the white beans and cook for 1
minute. Add the stock or bean liquid, half the parsley, pepper flakes
and salt and pepper to taste. The sauce should be highly seasoned.
Simmer until the beans are quite soft, about 20 miu=nutes. Coarsely
mash the beans with a fork. Cook the spaghetti in a large pot in 4
quarts rapidly boiling salted water until al dente, about 8 minutes.
Drain well. Meanwhile, bring the sauce to a boil. Transfer the
spaghetti sauce in a large shallow bowl and mix well. Sprinkle
spaghetti with the remaining parsley and serve at once with freshly
grated cheese on top.
Nutritional info per serving: 347 cal; 74g pro, 62g carb, 5g fat
(13%), 1.8g fiber, .4mg chol. 27g sod Exchanges: .2 veg, 3.6 bread,
.4 meat, .7 fat
Source: High-Flavor Low-Fat Vegetarian Cooking by Steven Raichlen
(Viking) Miami Herald, 9/14/95 format: 8/10/96, Lisa Crawford |
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Diet tips
If you enjoy eating, but want to become slim and improve your overall health, among other things you need to commence a carefully designed well-balanced meal plan. Theoretically, this should take in five standard portions of grains and vegetables a day and also contain the optimum mixture of carbohydrates, fats, and proteins.
In deciding on a meal plan, the important thing is to endeavour to cut back on your ingestion of refined carbohydrates, salt and fats.
At the start of a diet, people most certainly concentrate on food store and well known food products claiming to be 'low in fat'. To do this is most certainly a miscalculation, given that a food might be low in fat, but also high in carbohydrates and calories.
Learn to recognise the difference between hunger and thirst. Now and then during a busy work day, you have an idea that you want food when actually you might want a pure tumbler of water or juice. The feelings of being thirsty and being hungry are quite alike, but one of them leads to a fat tummy and one does not.
Rather than thinking about those types of food you really should remove from your diet, focus on the good foods that you might want to add to your weight loss program. If one can bring in some nutritious fruit/vegetables into your diet, you will be amazed to find that you feel full and have a far decreased chance of falling prey to those unwholesome mid-day chocolates.
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