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Fettuccine With Vegetables And Black Beans

Yield 6 servings (serving size: 1 1/3 cups)

Ingredients

  • 8 ounces fettuccine, uncooked
  • 1 pound fresh asparagus
  • 1/4 cup water
  • 2 teaspoons margarine
  • 1/2 teaspoon minced garlic (about 1 clove)
  • 1 tablespoon all-purpose flour
  • 1 1/4 cups fat-free milk
  • 3 tablespoons light process cream cheese
  • 3/4 cup (3 ounces) freshly grated Parmesan cheese
  • 1 (15-ounce) can black beans, rinsed and drained
  • Freshly ground pepper (optional)

Nutrition Information

  • calories 298
  • fat 7.2 g
  • satfat 3.5 g
  • protein 16.6 g
  • carbohydrate 42.3 g
  • cholesterol 15 mg
  • iron 3.4 mg
  • sodium 419 mg
  • caloriesfromfat 22 %
  • fiber 4.1 g
  • calcium 227 mg

How to Make It

  1. Cook pasta according to package directions, omitting salt and fat; drain. Set aside, and keep warm.

  2. Snap off tough ends of asparagus. Remove scales from stalks with a vegetable peeler or knife, if desired. Cut asparagus into 1-inch pieces; place in a microwave-safe dish. Add 1/4 cup water and cover. Microwave at HIGH 2 minutes; drain.

  3. Melt margarine in a medium saucepan over medium heat; add garlic. Cook, stirring constantly, 1 minute. Add flour; cook, stirring constantly, 1 minute. Gradually add milk, and cook, stirring constantly, 8 minutes or until thickened and bubbly. Stir in cream cheese; cook, stirring constantly, 2 minutes. Stir in Parmesan cheese.

  4. Combine asparagus, cheese sauce, pasta, and beans in a large bowl; toss well. Sprinkle with freshly ground pepper, if desired.

Oxmoor House Healthy Eating Collection