Pasta with Black Beans and Broccoli
Makes: 5 Servings
Ingredients:
2-1/4 teaspoon olive oil
3 cloves garlic, minced
1 cup vegetable or chicken stock
1-1/2 pounds canned black beans, rinsed and drained
1/4 teaspoon chili pepper flakes
3 Tablespoons packaged pesto sauce
9 ounces small shell pasta
1-1/4 pounds broccoli florets
3 tablespoons grated Parmesan cheese
Directions:
Heat oil in a heavy nonstick skillet over medium high heat. Saute
garlic 1 minute.
Stir in stock, beans and chili pepper flakes. Simmer 5 minutes or
until sauce begins to thicken. Stir in pesto and set aside.
While sauce is cooking, cook pasta in boiling salted water 7 minutes or until almost
tender. Add broccoli and cook another 4-5 minutes or until broccoli is almost tender and
pasta is al dente.
Drain thoroughly. Transfer pasta and broccoli to sauce and toss until coated. Season with
salt and pepper to taste. Serve with Parmesan.
Nutritional Information:
Calories: 401
Serving Size: 1 1/2 cups
Fat: 7.7g
Cholesterol: 2mg
Protein: 19.8g
Carbohydrates: 64.2g
Fiber: 14.5g
Sodium: 136mg
Chad Tackett, the
President of Global Health and Fitness (GHF), has degrees in Exercise and Heath Science
and Nutrition, is a Certified Personal Trainer, and is a regular guest lecturer to both
professional and lay audiences on the principles of effective exercise and good nutrition.
Visit GHF (http://www.global-fitness.com) and
you'll find easy to follow fitness recommendations, hundreds of exercise instructions and
video demonstrations, customized programs, healthy recipes and meal plans, a free
nutrition analysis, health club and personal trainer directories, and much more!
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