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Low GI Recipe: Bowties ‘n’ Beans

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May 7, 2010 by Johanna Burani

Low GI Recipe: Bowties 'n' Beans

This dish is as nutritious as it is fast, economical and really delicious. The Italians seem to be able to prepare effortlessly wholesome dishes with what’s in the fridge or in the vegetable garden or at the local market.

 


Low GI Recipe: Bowties 'n' Beans
This dish is as nutritious as it is fast, economical and really delicious. The Italians seem to be able to prepare effortlessly wholesome dishes with what’s in the fridge or in the vegetable garden or at the local market.
Created by:
Cuisine: Italian
Recipe type: Pasta
Serves: 5
Ingredients
  • 1 tablespoon extra virgin olive oil
  • 2 cloves garlic, minced
  • 6 oz fresh spinach, washed and well drained, each leaf and stem quartered
  • 6 oil-packed sundried tomatoes, coarsely chopped
  • 1 ½ cups cannellini beans, drained and rinsed
  • ⅛ teaspoon dried thyme
  • salt/pepper to taste
  • ½ cup hot water
  • ½ tablespoon Kosher salt
  • 2 cups (4 oz) uncooked farfalle pasta
  • 1 tablespoon oil from sundried tomatoes jar
  • approximately 2 tablespoons pecorino romano grated cheese
Instructions
  1. Warm the olive oil in a large heavy pan. Add the garlic and the spinach and sauté on medium-high heat for 4-5 minutes or until the spinach leaves look wilted.
  2. Add the tomatoes, beans, thyme, salt and pepper and hot water. Lower the heat and simmer for 5 minutes.
  3. In the meantime, cook the pasta al dente according to package directions in 4 quarts of salted water. Drain the pasta and add to the sauce in the pan. Drizzle the final oil over the pasta and mix well, using tongs. Serve immediately with the grated cheese on the side.
Nutrition Information
Serving size: 1 cup Calories: 229 Fat: 8g Saturated fat: 1g Carbohydrates: 31g Fiber: 5g Protein: 10g

 


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Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

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