Meals Matter

Penne with Broccoli Rabe and Cannellini

Contributed By: JFanizza
JFanizza

This is a nutritious, quick and hearty meatless meal that can be tailored to individual tastes.

Ingredients

1 lb. Broccoli rabe

1 14 oz. Can cannellini beans, juice reserved

1 lb. Penne pasta

2 cloves Garlic, peeled and sliced crosswise

2 t. Olive oil

Asiago cheese, grated (adds more sodium)

(can use another type of Italian hard cheese, if desired)

Preparation

Trim large stems from broccoli rabe. Cut crosswise into bite-size pieces (about 2 inches long), rinse and place rabe in large pot. Add water to about half the height of the rabe, salt, bring to a boil and blanche until rabe reaches desired tenderness (up to 5 minutes). Remove rabe with slotted spoon, reserving water. Add enough water for pasta and return pot to stove to bring to boil.

Meanwhile, in a 2 qt. saucepan heat olive oil and add garlic, cooking until fragrant (about 2 minutes). Add juice from cannellini beans, cracked pepper and simmer on medium heat a few minutes until sauce begins to thicken. Add beans and continue simmering a few more minutes. Add chopped rabe to bean mixture. Cook for a few more minutes, or until desired tenderness.

When pasta is cooked, drain and put in large serving bowl, add rabe-cannellini mix and top with grated asiago cheese. Yum!

Recipe Comments

Commented by: turtlerouge

Really good and quick. I used fresh spinach instead of broccoli. Also, it might be good to add some cut up pieces of Italian turkey sausage to the garlic saute for flavor throughout.

 

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Recipe Details

Total Preparation Time: Less than 15 minutes
Ingredients: Bean & Legume
Actual Cooking Time: 45 minutes
Number of Servings: 4
Origin: Italian
Special Features: Simple (6 ingredients or less)
Nutrition Content: Good Source of Calcium
Low Sodium
High Fiber
Meal Type: Entree

Nutrient Information

Calories: 637
Total Fat: 10 g
Saturated Fat: 2 g
Polyunsaturated Fat: 2 g
Carbohydrates: 113 g
Protein: 26 g
Vitamin A: 177 RE
Vitamin C: 106 mg
Calcium: 166 mg
Sodium: 63 mg
Iron: 7 mg
Fiber: 11 g