Dietitian's tip: This recipe provides healthy, filling fiber from whole-grain pasta and garbanzo beans, also called chickpeas. Number of servings Weight management Meatless Healthy-carb Diabetes meal plan Kidney diet High-fiber Ingredients 6 ounces whole-grain linguine or spaghetti 1/2 tablespoon olive or canola oil 1 cup fresh or frozen stir-fry vegetables (onions and green, red and yellow peppers), chopped 3 cloves garlic, minced 1 can (15 ounces) unsalted garbanzo beans or chickpeas, drained 1/4 teaspoon crushed red pepper spice 1 lemon, juiced and zested 1 cup shredded Parmesan cheese 4 ounces (about 4 cups) arugula or baby spinach, coarsely chopped Directions In a pot of boiling water, cook linguine for 5 minutes. Set aside 2 cups cooking water then drain.
In a large skillet over medium-low heat, warm the oil. Add stir-fry vegetables and garlic. Cook for 3 minutes.
Add the pasta, saved cooking water, beans, crushed red pepper, lemon zest and lemon juice to skillet. Cook for about 5 minutes or until the pasta is firm to the bite, also called al dente. Remove pan from the heat.
Stir in the cheese and arugula or baby spinach. Toss to combine until arugula or baby spinach is wilted. Serve.
Nutritional analysis per serving Serving size: 2 cups Calories 349 Total carbohydrate 49 g Total sugars 7 g Added sugars 0 g Dietary fiber 10 g Protein 20 g Total fat 11 g Saturated fat 4 g Trans fat 0 g Monounsaturated fat 3.5 g Polyunsaturated fat 1.5 g Cholesterol 14 g Sodium 489 mg Potassium 354 mg Calcium 342 mg Magnesium 117 mg Vitamin D 4 IU Iron 4 mg Mayo Clinic Healthy Weight Pyramid Servings Carbohydrates 3 Protein and dairy 1 1/2 Vegetables 1 DASH Eating Plan Servings Dairy foods (low-fat or fat-free) 1 Grains and grain products 2 Nuts, seeds and dry beans 1 Vegetables 1 DASH diet: Recommended servings Sample DASH menus Share Tweet.
