Bean Bolognese with Spaghetti Squash - 29.3g Carbs, 6g Fiber, 5.2g Sugar
Adapted From: Eating Well - December 2006 - Changed to make diabetic friendly
Nutrition From: caloriecount.about.com
Fiber-rich beans stand in for the beef and pork in this surprisingly
rich-tasting vegetarian take on pasta Bolognese. Without the meat,
the dish has only a third of the fat and 80 percent less saturated fat.
To make the perfect meal, serve with a salad.
Servings: 4
Serving Size: 1 cup Spaghetti Squash and about 3/4 cup sauce each
Active Time: 40 min
Total Time: 40 min
14 oz cannelini beans, rinsed, divided
2 Tbsp extra-virgin olive oil
1 small onion, chopped
1/2 cup chopped carrot
1/4 cup chopped celery
4 cloves garlic, chopped
1 bay leaf
1/2 cup low sodium vegetable broth
14 oz diced tomatoes, no salt
1/4 cup chopped fresh parsley, divided
1/2 cup freshly grated Parmesan cheese
4 cups spaghetti squash, cooked and ready to eat
1. Mash 1/2 cup beans in a small bowl with a fork.
2. Cook spaghetti Squash and have ready to serve with the Bean Bolognese.
3. Heat oil in a medium saucepan over medium heat. Add onion, carrot,
and celery; cover and cook, stirring occasionally, until softened, about
10 minutes. Add garlic and bay leaf; cook, stirring, until fragrant, about
15 seconds. Add vegetable broth; increase heat to high and boil until most
of the liquid evaporates, 3 to 4 minutes. Add tomatoes and their juices,
2 tablespoons parsley and the mashed beans. Bring to a lively simmer and
cook, stirring occasionally, until thickened, about 6 minutes. Add the remaining whole beans; cook, stirring occasionally, until heated through,
1 to 2 minutes more.
4. Serve by putting spaghetti Squash in bowl and the Bean Bolognese on top.
Top with Parmesan Cheese.
Servings: 4
Serving Size: 1 cup Spaghetti Squash and about 3/4 cup sauce each
Serving Size 394.2g
Nutrition per Serving:
261 Calories, 108 Calories from Fat, 12g Total Fat, 3.3g Saturated Fat,
0g Trans Fat, 11mg Cholesterol, 311mg Sodium, 29.3g Total Carbs,
6g Dietary Fiber, 5.2g Sugars, 11.6g Protein - -
Vitamin A 72% - Vitamin C 38% - Calcium 22% - Iron 14%
Nutritional Analysis
Nutrition Grade: A
96% confidence
--> Good points
Low in cholesterol
Very high in thiamin
Very high in vitamin A
High in vitamin C
No comments:
Post a Comment