Last week, we talked about simple substitutions that you could make to improve the nutrient profile of a dish without sacrificing texture or flavor. Want to try some of those techniques for yourself? Whip up this simple pasta dish today!
- 1 and 1/2 cups cooked white beans (navy, Great Northern, or canellini), rinsed and drained
- 3/4 cup skim milk
- 1/4 cup grated reduced-fat Parmesan cheese
- 1/4 tsp dried thyme
- 1 Tbsp dried parsley flakes
- 1/8 tsp pepper, cayenne, or Tabasco (or to taste)
- 8 ounces dry pasta, cooked
- Preheat oven to 350°.
- Combine the beans and milk in a blender and puree until smooth.
- Stir in the remaining ingredients (except pasta) and microwave until heated through.
- Mix sauce with cooked pasta and pour into a baking dish. Now would be a great time to add any other cooked vegetables that you may want to have in this dish.
- Bake pasta for 15 minutes, then serve.
- Serves 6.
- Each 3/4 cup serving: 239 calories, 2 g fat, 1 g saturated fat, 4 mg cholesterol, 242 mg sodium, 42 g carbohydrate, 12 g protein, 4 g fiber.
Recipe by Cheryl Sullivan, MA, RD