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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Dieting tips
If you enjoy eating, but want to shed a few pounds and also boost your all round healthfulness, without doubt you need to eat a carefully calculated balanced daily routine. Theoretically, this must take in five portions of pulses and vegetables a day and contain a sensible combination of protein, carbs and fat.
When planning a daily routine, it is important to also try to moderate your ingestion of fat, refined carbohydrates and salt.
When starting a weight loss program, people far too often focus on department store and brand name foods professing to be 'low-fat'. To do this is frequently incorrect, seeing that a food product may well be lowered in fat content, but still far too high in carbohydrates.
Make sure that you drink enough fluids. At times during a hectic day, you assume you want to eat but in fact you might only want a restorative drink of water or squash. The sensations of hunger and needing a drink are nearly the same, albeit one of the two leads to bad health and the alternative is ok.
Rather than dwelling on the unhealthy foods that you need to ban from your diet, look at the nutritionally sound foods that you are able to introduce to your dietary regime. If you can inject some healthy grains, cereals and vegetables into your meal plan, you will discover that you feel more full and have a substantially decreased chance of giving in to those unhealthy between meals biscuits.
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