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This recipe makes 2 servings, high fiber, but does need additional protein to be a balanced meal. Try adding a
tablespoon or 2 of grated Parmesan cheese before serving.
Ingredients:
2 1/2 oz (about 1/3 of an 8 oz pkg) dried multigrain or whole wheat penne pasta
1/3 of a 10 oz pkg frozen chopped spinach (thawed and squeezed of excess water)
1 Tbsp vegetable broth or water
half of a medium onion, finely chopped
1 clove garlic, minced
2 Tbsp raw cashews, chopped
2/3 cup water (scant)
1/2 of a 15 oz can great norther, navy or cannellini beans, rinsed and drained
OR 1 cup home cooked small dry beans
1 tsp lemon juice
1/4 tsp dry mustard
1/8 tsp ground black pepper
1/4 cup soft whole wheat bread crumbs
Procedure:
Cook pasta according to package direction (no salt or oil), drain and rinse, return to pot. Stir in spinach and spoon
the mixture into a 1 quart casserole dish, and set aside. Preheat oven to 375 F. In a small saucepan, combine vegetable
broth (or water), onion and garlic. Bring to bubbling, reduce heat and simmer about 5 minutes, or untill onions are
soft. In a blender or food processor, pulverize the cashews until fine, add about half of the 2/3 cup of water, to make
a smooth paste, then blend in the onion mixture, beans, lemon juice, dry mustard and ground black pepper. Process or
blend until smooth, adding in the remainder of the 2/3 cup of water as you go. Stir this mixture into the pasta
mixture in the casserole dish, top with bread crumbs and bake uncovered, about 30 minutes and then let stand for 10 minutes
before serving.
Serving Size: one half of recipe contains approximately
315 calories, 8 g fat (1 g saturated), 15 g protein, 53 g carbohydrate, 0 g cholesterol, 198 mg sodium, 10 g dietary
fiber
Diabetic Exchane - 1.5 fat, 2 meat, 3 starch
2 servings
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