Pasta and beans provide this vegetarian dish with complete protein. It's also a tasty way to introduce rapini. Also known as broccoli rabe, rapini is related to the cabbage and turnip families and is a source of vitamins A, C and K, as well as potassium. Serve with grated cheese.
- Portion size 4 servings
- Credits : Canadian Living Magazine: March 2006
Trim base of rapini stalks. In large pot of boiling salted water, cover and cook rapini until tender, about 2 minutes. With slotted spoon, transfer to colander to drain. Chop into 1-inch (2.5 cm) pieces; set aside.
In same pot of boiling salted water, cook pasta until tender but firm, 8 to 10 minutes. Reserving 1/2 cup (125 mL) of the cooking liquid, drain and return to pot.
Meanwhile, in large skillet, heat 1 tsp (5 mL) of the oil over medium heat; fry bread crumbs and one-quarter of the garlic, stirring, until golden, about 3 minutes. Transfer to bowl; set aside.
In same skillet, heat remaining oil over medium heat; fry remaining garlic and hot pepper flakes, stirring, until golden, about 1 minute. Stir in rapini and beans; heat through, about 3 minutes. Add to pasta and toss to coat, adding some of the reserved cooking liquid if desired. Serve sprinkled with bread crumb mixture.
Nutritional facts <b>Per serving:</b> about
- Sodium 1140 mg
- Protein 28 g
- Calories 712.0
- Total fat 21 g
- Cholesterol 0 mg
- Saturated fat 3 g
- Total carbohydrate 111 g
- Iron 51.0
- Folate 51.0
- Calcium 34.0
- Vitamin A 34.0
- Vitamin C 62.0