Linguine with Fennel & Butter Beans
(from kylerhea’s recipe box)
Per serving : 421 Calories; 5 g Fat; 1 g Sat; 2 g Mono; 5 mg Cholesterol; 81 g Carbohydrates; 19 g Protein; 16 g Fiber; 254 mg Sodium; 866 mg Potassium;
4 1/2 Carbohydrate Serving
Exchanges: 4 1/2 starch, 2 vegetable, 1 very lean meat
Source: Eating Well magazine via RealAge newsletter
Categories: beans, main dish, pasta
Ingredients
- 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 chicken 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
Directions
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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.
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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.
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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.