Rotini and White Beans with Collard Greens or Kale

By Katie Ferraro, MPH, RD, CDE
Whole-wheat pasta makes a perfect meatless-meal base. Try this healthy spin on spaghetti with white beans for fiber and protein, and collard greens for vitamins A and K. Substitute any green—like kale or Swiss chard—for the collards, or any type of whole-wheat pasta in place of rotini.

Prep and cook time: 30 min. Servings: 5 (1 1/2 c.)

Ingredients

• 12 oz. whole-wheat rotini
• 1 lb. collard greens
• 1 T. olive oil
• 1 clove garlic, minced
• ¼ t. crushed red pepper
• 1 15-oz. can low-sodium white beans, rinsed and drained
• 2 T. lemon juice

Directions

1. Fill large saucepan with water and place over high heat. When water boils, add rotini and cook for 9–11 min. or per box instructions.
2. Rinse collard greens thoroughly. Cut ribs and stems from greens. Snip ribs and stems into 1-in. pieces; cut leaves into 2-in. pieces.
3. Heat olive oil in large skillet over medium heat. Add garlic and crushed red pepper; cook for 30 sec. Add greens and beans. Cover and cook for 2–3 min. or until greens begin to wilt. Uncover and cook for an additional 5 min.
4. Drain pasta, reserving ¼ c. cooking water. Return pasta to saucepan and stir in greens and bean mixture with lemon juice. If mixture seems dry, add reserved cooking water.

Nutrition Information

Per serving: 460 calories (18 from fat), 2 g total fat (½ g saturated fat), 0 mg cholesterol, 235 mg sodium, 90 g carbohydrates, 6 g fiber, 2 g sugar, 23 g protein.
Exchanges: 4 starch, 2 vegetable, 2 protein.