Diabetes Food: Penne with Greens and Cannellini Beans - 22g Digestible Carbs, 11g Fiber

Penne with Greens and Cannellini Beans - 22g Digestible Carbs, 11g Fiber

Low in fat and loaded with fiber, the smooth texture and slightly nutty flavor of cannellini beans (or white kidney beans) makes a great addition to healthy pasta recipes.

Yield: 6 main dish servings

1 box uncooked Dreamfields Penne Rigate
2 Tbsp olive oil
1/2 cup diced red bell pepper
1 Tbsp minced garlic
1/4 to 1/2 tsp crushed red pepper flakes
1 cup reduced-sodium, fat free chicken broth
1 lb fresh collard or mustard greens, washed,
trimmed and cut into large bite-sized pieces
1 (15 oz can) cannellini beans, rinsed and
drained (or other white beans)
Kosher salt and freshly ground black pepper to taste
Grated Parmesan cheese (optional)

Cook pasta according to package directions. Drain and return to pan. Meanwhile, in large skillet, heat olive oil over medium-high heat. Add bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring constantly. Add broth; bring to boil. Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens are just crisp-tender, stirring occasionally. Add greens with liquid to pasta; toss to coat. Add beans; toss gently. Adjust seasoning with salt and pepper. Top with grated Parmesan cheese, if desired.

Serving Note: Any dark, leafy greens such as kale, spinach or chard can be substituted for the collard greens. 1-1/2 cups cooked cannellini beans can be substituted for the canned beans.

Yield: 6 main dish servings
Nutrition per Serving:
336 Calories, 6g Fat, 1g Saturated Fat, 0mg Cholesterol, 16g Protein, 128mg Sodium, 22g Digestible Carbs, 11g Dietary Fiber

Note:
The Dreamfields process results in a pasta with 5 grams fiber and only 5 grams digestible carbohydrates per serving and a 65% lower glycemic index than regular pasta. If traditional pasta is used in this recipe there is a total of 63g carbohydrate.