Garlicky Spaghetti with Beans and Greens

Canned beans are a great pantry staple with lots of protein and fiber. To help reduce sodium in regular canned beans, we rinse and drain them.

Yield: 6 servings (serving size: about 1 1/3 cups)


8 ounces uncooked spaghetti

3/4 teaspoon kosher salt, divided

3 tablespoons extra-virgin olive oil

2 tablespoons minced fresh garlic

1/2 teaspoon crushed red pepper

2 cups grape tomatoes, halved

1 (16-ounce) can cannellini beans or other white beans, rinsed and drained

5 ounces arugula leaves

2 tablespoons fresh lemon juice

1/2 cup (2 ounces) grated Parmesan cheese



1. Cook pasta according to package directions, omitting salt and fat. Drain pasta in a colander over a bowl, reserving 1/2 cup pasta water. Place pasta in a small bowl. Add 1/4 teaspoon salt, tossing gently. Set aside, and keep warm.



2. Return pan to medium heat. Add oil, garlic, and pepper; cook 2 minutes or until garlic is lightly browned, stirring occasionally. Stir in remaining 1/2 teaspoon salt, tomatoes, and beans; cook 2 minutes. Add pasta; cook 4 minutes, stirring frequently. Add reserved pasta water and arugula, tossing gently to combine. Remove from heat. Stir in lemon juice and cheese. Serve immediately.


CALORIES 290 ; FAT 10.5g (sat 2.7g,mono 5.8g,poly 1.3g); CHOLESTEROL 8mg; CALCIUM 173mg; CARBOHYDRATE 38.1g; SODIUM 469mg; PROTEIN 11.3g; FIBER 3.7g; IRON 2.4mg

Cooking Light, AUGUST 2009