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What's a recipe for a healthy pasta dish?

Joel H. Fuhrman, MD
Family Medicine

Kale Pesto Over Pasta And Beans
Serves: 6

Ingredients

  • 6 ounces whole wheat or brown rice penne pasta, cooked al dente
  • 1 bunch kale, tough stems removed and chopped
  • 1/2 cup pine nuts, lightly toasted*
  • 5 cloves garlic, minced
  • 1/4 cup unsweetened soy, hemp or almond milk
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon olive oil
  • 1/4 teaspoon crushed red pepper flakes
  • 6 cups organic baby spinach
  • 3 cups cooked cannellini beans* or 2 (15 ounce) cans cannellini beans low sodium or no salt added, drained

Directions

  1. Cook pasta according to package directions.
  2. Steam kale until tender and pat dry. 
  3. In a food processor, combine steamed kale, pine nuts, garlic, soy milk and lemon juice until a thick pesto is formed.
  4. In a non-stick skillet, heat olive oil and red pepper flakes for 1 minute over medium heat. 
  5. Add spinach and heat for 3 minutes or until spinach is soft.
  6. Add pesto.
  7. Mix pasta and beans. Pour sauce over top.

* Lightly toast pine nuts in a pan over medium heat for 3 minutes, shaking pan frequently.
* Use 1 cup dry beans.

CALORIES 446; PROTEIN 22g; CARBOHYDRATES 67g; TOTAL FAT 11.7g; SATURATED FAT 1.2g; SODIUM 43mg; FIBER 12g; BETA-CAROTENE 6535mcg; VITAMIN C 115mg; CALCIUM 274mg; IRON 8.4mg; FOLATE 261mcg; MAGNESIUM 179mg; ZINC 3.5mg; SELENIUM 20.8mcg

Eat for Health: Lose Weight, Keep It Off, Look Younger, Live Longer (2 Volume Set)

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Eat for Health: Lose Weight, Keep It Off, Look Younger, Live Longer (2 Volume Set)

Dr. Fuhrman's scientifically proven system, Eat For Health, enables you to finally conquer your cravings and food addictions, while steering your taste buds toward healthier food choices. Medical...

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.