Linguine with Fennel & Butter Beans

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Linguine with Fennel & Butter Beans

 

1 tablespoon extra-virgin olive oil

2 fennel bulbs, trimmed, quartered, cored and thinly sliced

3 large carrots, chopped

1 large onion, chopped

3 cloves garlic, finely chopped

1/2 teaspoon fennel seed

1/2 teaspoon crushed red pepper

3 cups reduced-sodium broth

1 (10-ounce) package frozen butter beans, (baby lima beans)

Salt & freshly ground pepper to taste

1 pound whole-wheat linguine

3 tablespoons freshly grated Parmesan cheese

 

 

 

 

1. Heat oil in a large nonstick skillet over medium-low heat. Add fennel,

carrots, onions, garlic, fennel seed and crushed red pepper and cook until the

vegetables are tender, about 10 minutes.

2. Add broth and beans and bring to a boil. Reduce the heat to low and simmer,

uncovered, until the beans are tender, 10 to 12 minutes. Season with salt and

pepper.

3. Meanwhile, cook linguine in a large pot of boiling salted water until just

tender, 8 to 10 minutes or according to package directions. Drain and transfer

to a large shallow bowl. Add the vegetables and toss well. Taste and adjust

seasonings. Sprinkle with Parmesan and serve.

 

Makes 8 servings

 

Source: EatingWell Magazine May/June 1992

Formatted by Chupa Babi: 07.05.08

 

Per serving: 421 calories (11% fat); 5 g fat (1 g sat, 2 g mono); 5 mg

cholesterol; 81 g carbohydrate; 19 g protein; 16 g fiber; 254 mg sodium; 866 mg

potassium.

Nutrition bonus: Vitamin A (126% daily value), Vitamin C (30% dv), Folate (22%

dv), Potassium (25% dv), Iron (26% dv), Magnesium (39% dv), Selenium (82% dv),

Zinc (17% dv).

4 1/2 Carbohydrate Servings

Exchanges: 4 1/2 starch, 2 vegetable, 1 very lean meat

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