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October 29, 2012

Mediterranean Penne &Beans

Mediterranean Penne pasta is really a pack of fiber and very healthy food. This delightful dish even helps to reduce blood pressure and cholesterol .

Whole Wheat Penne  8 OZ
Olive Oil 1 tablespoon
Onion 1 Chopped
Carrot 1  finger Chopped
Garlic Cloves  3 minced
Red pepper Flakes 1/4 table spoon
Broccoli .5 kg or 1 lb 
White Kidney Beans(cannellini beans)  15 Oz
Parmesan Cheese 3 table spoon
salt for taste
Tomato 1 Medium 

Calories and Cooking Time :
Preparing Time :10 minutes
Cooking Time: 25 minutes
Calories : 415 calories per serving

Step 1: Boil in a vessel with a little of salt until they are tender .This usually takes about 10 minutes 
Step 2:Drain the pasta  reserving about a 1/4 cup .
Step 3: While the pasta is cooking take a skillet, add olive oil when the oil is ready add Onions and fry them until they are light brown in color in a medium flame
Step 4: Now add the broccoli and carrots to the onions ,add 1/4 cup of water a little salt ,red pepper flakes ,cover it with a lid until they become tender ,after they become tender add the finely chopped tomatoes to it
Step 5:Now rinse the beans and add to the vegetables and cook for about 5 minutes 
Step 6: Add pasta and the reserved 1/4 cup of water to the vegetables and stir 
Step 7: Let it cook for 5 minutes and  finally add 2 table spoon of cheese and stir feel until the cheese melts 
Step 8:  Serve the pasta garnishing with the remaining cheese and parsley

  • Drain the pasta in cold water  after boiling in order to avoid them becoming mushy 
  • Cook all the vegetables about 51% and this depends upon you ,if you don't like half boiled you can cook them for extra time ,but keep in mind that half boiled will have the minerals ,vitamins even when they cooked if you cook more than 51% you can get taste but not the vitamins or minerals

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