health guides
Penne with Chard, Tomatoes, and White Beans
This quick sauce packs a nutritional punch. The chard, tomatoes and beans all are high in healthful phytochemicals.
Ingredients
- 455g penne pasta, uncooked
- 15mL olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 240mL prepared or homemade marinara sauce
- 795g canned tomatoes, undrained
- 108g chard, coarsely chopped
- 425g canned white beans cannelini, navy or white kidney beans, rinsed and drained
- 120mL dry white wine, optional
- Freshly ground black pepper, to taste
- 60g freshly grated Parmesan cheese*
Directions
- Boil water for pasta and cook pasta for about 10 minutes, until done.
- Heat oil in a large saucepan. Add onion and garlic and cook over medium heat for about 5 minutes, until onions are just starting to turn brown. Pour in marinara sauce and canned tomatoes and stir to combine. Add chard, white beans, wine (if desired), and pepper.
- Drain pasta and place in a bowl. Pour sauce over pasta and top with Parmesan cheese.
* Allergy notes: The egg protein lysozyme is an unlabeled additive in some cheeses. People allergic to eggs should eliminate any cheese in this recipe.
Nutrition Facts
Calories 487
Calories from Fat 54 (11%)
(9%)Total Fat 6g
(10%)Saturated Fat 2g
Poly-Unsaturated Fat 1g
Mono-Unsaturated Fat 3g
(2%)Cholesterol 7mg
(21%)Sodium 513mg
(22%)Potassium 775mg
Total Carbohydrate 83g
(36%)Dietary Fibre 9g
Sugars 5g
Sugar Alcohols 0g
(43%)Protein 21g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
Copyright © 2024 TraceGains, Inc. All rights reserved.
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.
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