Quantcast

Greek pasta with white beans and spinach - KOAM TV 7

Greek pasta with white beans and spinach

This recipe is quick, easy, and a perfect way to increase carbohydrate consumption prior to The Big Day. Using beans not only provides protein, but they also provide approximately 15-20 grams of carbohydrate per ½ cup serving.

Serves 8 regularly, or 4 when training

Ingredients:

1 lb. box penne
1 Tablespoon olive oil
1 small onion, diced
2 cloves garlic, minced
2 (14.5 ounce) cans diced tomatoes
1 (15 ounce) can Cannellini or White Beans
1 Tablespoon Italian Seasoning
Ground Black Pepper, to taste
Red Pepper Flakes, to taste
10 ounces fresh Spinach, chopped
½ cup low-fat feta cheese, crumbled

Directions:

Cook the pasta in a large pot of boiling salted water as directed on the package.

Saute onion and garlic in olive oil in a large non-stick skillet until translucent.

Add tomatoes, beans, and seasonings to the skillet. Bring to a boil over medium high heat. Reduce heat, and simmer 10 minutes.

Add spinach to the sauce and cook until spinach wilts, stirring constantly.

Serve sauce over pasta, and sprinkle with feta.

  Serves 4 Serves 8
Calories 440 220
Carbohydrates 76 g 38 g
Fat 7 g 3.5 g
Protein 16 g 8 g
  • Recipes from the KOAM Morning NewsAll RecipesMore>>

  • Soy Lady: Cool Crunchy Soy Wrap

    Soy Lady: Cool Crunchy Soy Wrap

    Tuesday, April 17 2018 9:22 AM EDT2018-04-17 13:22:55 GMT

    Cool Crunchy Soy Wrap Ingredients:  1 cup frozen shelled edamame, cooked and cooled 1 cup frozen baby white and gold corn, cooked and cooled 1 cup soy veggie crumbles, cooked and cooled ¼ cup chopped green onions ¼ cup chopped red pepper 1 cup creamy Italian salad dressing ½ cup roasted salted soy nuts Leaf Lettuce or flour tortillas Directions: Combine in large bowl edamame, corn, veggie crumbles, green onions, red pepper and Italian salad dr...

    More >>

    Cool Crunchy Soy Wrap Ingredients:  1 cup frozen shelled edamame, cooked and cooled 1 cup frozen baby white and gold corn, cooked and cooled 1 cup soy veggie crumbles, cooked and cooled ¼ cup chopped green onions ¼ cup chopped red pepper 1 cup creamy Italian salad dressing ½ cup roasted salted soy nuts Leaf Lettuce or flour tortillas Directions: Combine in large bowl edamame, corn, veggie crumbles, green onions, red pepper and Italian salad dr...

    More >>
  • Pittsburg Farmer's Market: Veggie Pizza (Part 2)

    Pittsburg Farmer's Market: Veggie Pizza (Part 2)

    Tuesday, April 10 2018 9:05 AM EDT2018-04-10 13:05:54 GMT

    Nutrition Facts Serves 16  (Amount Per Serving)              (% Daily Value) Calories                                             244 Total Fat           &...

    More >>

    Nutrition Facts Serves 16  (Amount Per Serving)              (% Daily Value) Calories                                             244 Total Fat           &...

    More >>
  • Pittsburg Farmer's Market: Veggie Pizza (Part 1)

    Pittsburg Farmer's Market: Veggie Pizza (Part 1)

    Tuesday, April 10 2018 8:35 AM EDT2018-04-10 12:35:05 GMT

    Veggie Pizza Prep Time 10 minutes Cook Time 2 hours Total Time 2 hours 10 minutes Servings 16 servings Calories 244 kcal Ingredients 2 packages refrigerated crescent rolls 2 (8 ounce) packages cream cheese softened 1 cup mayonnaise 1 packet dry Ranch dressing mix or make it from scratch 1 cup chopped broccoli 1 cup chopped cauliflower 1 cup chopped or shredded carrots 1 cup shredded cheddar cheese ¼ cup each additional chopped vegetables such as bell pepper,...

    More >>

    Veggie Pizza Prep Time 10 minutes Cook Time 2 hours Total Time 2 hours 10 minutes Servings 16 servings Calories 244 kcal Ingredients 2 packages refrigerated crescent rolls 2 (8 ounce) packages cream cheese softened 1 cup mayonnaise 1 packet dry Ranch dressing mix or make it from scratch 1 cup chopped broccoli 1 cup chopped cauliflower 1 cup chopped or shredded carrots 1 cup shredded cheddar cheese ¼ cup each additional chopped vegetables such as bell pepper,...

    More >>
Provided by Heather Bauer, a Registered Dietician (RD) specializing in the interrelation between eating habits, metabolism, and lifestyle. Visit nu-train for more tips and tricks and sign up for her monthly newsletter.
*DISCLAIMER*: The information contained in or provided through this site section is intended for general consumer understanding and education only and is not intended to be and is not a substitute for professional advice. Use of this site section and any information contained on or provided through this site section is at your own risk and any information contained on or provided through this site section is provided on an "as is" basis without any representations or warranties.
Powered by Frankly

KOAM - Licensed to Pittsburg, Kansas
Send tips, ideas and press releases to: tips@koamtv.com
Send newsroom questions or comments to: comments@koamtv.com
Phone: (417) 624-0233 or (620) 231-0400
Web comments or questions: webmaster@koamtv.com
Newsroom Fax: (417) 624-3158

Powered by WorldNow All content © Copyright 2000 - 2018 KOAM. All Rights Reserved. For more information on this site, please read our Privacy Policy, and Terms of Service, and Ad Choices.