Recipe: Linguine with garbanzo beans and arugula

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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 349
Total carbohydrate: 49 g
Cholesterol: 14 g
Dietary fiber: 10 g
Monounsaturated fat: 3.5 g
Protein: 20 g
Saturated fat: 4 g
Serving size: 2 cups
Sodium: 489 mg
Total fat: 11 g

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

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 3
Protein and dairy: 1 1/2
Vegetables: 1