Garlicky Pasta with Swiss Chard and Beans

Garlicky Pasta with Swiss Chard and Beans might be just the main course you are searching for. One portion of this dish contains around 30g of protein, 13g of fat, and a total of 519 calories. This recipe serves 4. For $1.83 per serving, this recipe covers 40% of your daily requirements of vitamins and minerals. 3209 people were impressed by this recipe. This recipe from The Lemon Bowl requires olive oil, swiss chard, whole wheat pasta, and parmesan cheese. From preparation to the plate, this recipe takes roughly 35 minutes. With a spoonacular score of 100%, this dish is excellent. Try Garlicky Sauteed Swiss Chard, Bucatini with Swiss Chard and Garlicky Breadcrumbs, and Swiss Chard Salad with Garlicky Yogurt for similar recipes.

Servings: 4

Preparation duration: 20 minutes

Cooking duration: 15 minutes

 

Ingredients:

fresh parsley and basil - optional

15 oz can cannelini beans - drained and rinsed

15 oz can diced tomatoes

½ tsp chili flakes - optional

2 garlic cloves - grated with microplane

Pinch kosher salt

1 Tbs olive oil

parmesan cheese to serve

1 bunch swiss chard - stems removed and finely chopped (keep stems!)

8 oz whole wheat pasta

Equipment:

pot

frying pan

Cooking instruction summary:

Cook pasta according to package instructions. Note: For al dente pasta, cook one minute less than package suggests.)Reserve ½ c starchy cooking liquid before straining pasta; set pasta aside. Meanwhile, heat olive oil in the same pot you cooked the pasta over medium-high heat.Add Swiss chard stems and a good pinch of salt.Saute for 5-7 minutes until stems start to soften.Add in roughly chopped Swiss chard leaves and reserved cooking liquid.Put cover on the pan and let steam to wilt about 2-3 minutes.Stir in chili flakes, garlic, tomatoes and beans. Cook for 5 minutes to warm through.Toss in reserved pasta. Serve with fresh parsley, basil and parmesan cheese.

 

Step by step:


1. Cook pasta according to package instructions. Note: For al dente pasta, cook one minute less than package suggests.)Reserve ½ c starchy cooking liquid before straining pasta; set pasta aside. Meanwhile, heat olive oil in the same pot you cooked the pasta over medium-high heat.

2. Add Swiss chard stems and a good pinch of salt.

3. Saute for 5-7 minutes until stems start to soften.

4. Add in roughly chopped Swiss chard leaves and reserved cooking liquid.Put cover on the pan and let steam to wilt about 2-3 minutes.Stir in chili flakes, garlic, tomatoes and beans. Cook for 5 minutes to warm through.Toss in reserved pasta.

5. Serve with fresh parsley, basil and parmesan cheese.


Nutrition Information:

Quickview
518 Calories
30g Protein
12g Total Fat
77g Carbs
100% Health Score
Limit These
Calories
518
26%

Fat
12g
20%

  Saturated Fat
5g
36%

Carbohydrates
77g
26%

  Sugar
6g
7%

Cholesterol
20mg
7%

Sodium
804mg
35%

Get Enough Of These
Protein
30g
60%

Vitamin K
642µg
612%

Manganese
2mg
140%

Vitamin A
5229IU
105%

Selenium
51µg
73%

Magnesium
232mg
58%

Calcium
537mg
54%

Phosphorus
523mg
52%

Iron
8mg
46%

Copper
0.86mg
43%

Vitamin C
33mg
40%

Potassium
1244mg
36%

Fiber
8g
34%

Vitamin B1
0.5mg
34%

Folate
129µg
32%

Vitamin E
4mg
28%

Zinc
3mg
26%

Vitamin B6
0.49mg
25%

Vitamin B3
4mg
24%

Vitamin B2
0.35mg
20%

Vitamin B5
1mg
13%

Vitamin B12
0.36µg
6%

covered percent of daily need
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Food Trivia

The most expensive pizza in the world costs $12,000 and takes 72 hours to make.

Food Joke

Laws Concerning Food and Drink Household Principles Lamentations of the Father by Ian Frazier Of the beasts of the field, and of the fishes of the sea, and of all foods that are acceptable in my sight you may eat, but not in the living room. Of the hoofed animals, broiled or ground into burgers, you may eat, but not in the living room. Of the cloven-hoofed animal, plain or with cheese, you may eat, but not in the living room. Of the cereal grains, of the corn and of the wheat and of the oats, and of all the cereals that are of bright color and unknown provenance you may eat, but not in the living room. Of the quiescently frozen dessert and of all frozen after-meal treats you may eat, but absolutely not in the living room. Of the juices and other beverages, yes, even of those in sippy-cups, you may drink, but not in the living room, neither may you carry such therein. Indeed, when you reach the place where the living room carpet begins, of any food or beverage there you may not eat, neither may you drink. But if you are sick, and are lying down and watching something, then may you eat in the living room. Laws When at Table And if you are seated in your high chair, or in a chair such as a greater person might use, keep your legs and feet below you as they were. Neither raise up your knees, nor place your feet upon the table, for that is an abomination to me. Yes, even when you have an interesting bandage to show, your feet upon the table are an abomination, and worthy of rebuke. Drink your milk as it is given you, neither use on it any utensils, nor fork, nor knife, nor spoon, for that is not what they are for; if you will dip your blocks in the milk, and lick it off, you will be sent away. When you have drunk, let the empty cup then remain upon the table, and do not bite it upon its edge and by your teeth hold it to your face in order to make noises in it sounding like a duck; for you will be sent away. When you chew your food, keep your mouth closed until you have swallowed, and do not open it to show your brother or your sister what is within; I say to you, do not so, even if your brother or your sister has done the same to you. Eat your food only; do not eat that which is not food; neither seize the table between your jaws, nor use the raiment of the table to wipe your lips. I say again to you, do not touch it, but leave it as it is. And though your stick of carrot does indeed resemble a marker, draw not with it upon the table, even in pretend, for we do not do that, that is why. And though the pieces of broccoli are very like small trees, do not stand them upright to make a forest, because we do not do that, that is why. Sit just as I have told you, and do not lean to one side or the other, nor slide down until you are nearly slid away. Heed me; for if you sit like that, your hair will go into the syrup. And now behold, even as I have said, it has come to pass. Laws Pertaining to Dessert For we judge between the plate that is unclean and the plate that is clean, saying first, if the plate is clean, then you shall have dessert. But of the unclean plate, the laws are these: If you have eaten most of your meat, and two bites of your peas with each bite consisting of not less than three peas each, or in total six peas, eaten where I can see, and you have also eaten enough of your potatoes to fill two forks, both forkfuls eaten where I can see, then you shall have dessert. But if you eat a lesser number of peas, and yet you eat the potatoes, still you shall not have dessert; and if you eat the peas, yet leave the potatoes uneaten, you shall not have dessert, no, not even a small portion thereof. And if you try to deceive by moving the potatoes or peas around with a fork, that it may appear you have eaten what you have not, you will fall into iniquity. And I will know, and you shall have no dessert. On Screaming Do not scream; for it is as if you scream all the time. If you are given a plate on which two foods you do not wish to touch each other are touching each other, your voice rises up even t.

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