Fettuccine With Vegetables And Black Beans

Health score
15%
Fettuccine With Vegetables And Black Beans
45 min.
6
344kcal

Suggestions


If you're looking for a delicious and nutritious dish that will satisfy your taste buds and keep you feeling great, look no further than Fettuccine with Vegetables and Black Beans. This vibrant main course is not only packed with flavor, but it also showcases the freshness of seasonal vegetables, making it a perfect choice for lunch or dinner. With asparagus lending a crisp texture, creamy sauce, and protein-rich black beans, this dish strikes an ideal balance between hearty and refreshing.

In just 45 minutes, you can whip up a delightful meal for six that envelops your senses in its rich tastes and enticing aromas. Imagine the creamy texture of light cream cheese blended seamlessly with freshly grated Parmesan, creating a luxurious cheese sauce that envelops tender fettuccine. Each bite reveals a medley of flavors as the asparagus and black beans bring color and a healthy dose of nutrients to your plate.

This recipe is perfect for those busy weekdays when you want a wholesome meal without spending hours in the kitchen. It's not just a side dish; it can easily take center stage as the main event, impressing family and friends alike. Plus, with a comforting calorie count of 344 per serving, you can indulge without the guilt. Let culinary creativity flourish as you garnish with freshly ground pepper, making every dish feel gourmet! Dive into this delightful fettuccine and elevate your dining experience today.

Ingredients

  • pound asparagus fresh
  • 15 ounce black beans rinsed drained canned
  • tablespoons process cream cheese light
  • 1.3 cups milk fat-free
  • ounces fettuccine barilla uncooked
  • tablespoon flour all-purpose
  • clove garlic minced
  • teaspoons butter 
  • ounces parmesan cheese freshly grated
  • 0.3 cup water 

Equipment

  • bowl
  • sauce pan
  • knife
  • microwave
  • peeler

Directions

  1. Cook pasta according to package directions, omitting salt and fat; drain. Set aside, and keep warm.
  2. Snap off tough ends of asparagus.
  3. Remove scales from stalks with a vegetable peeler or knife, if desired.
  4. Cut asparagus into 1-inch pieces; place in a microwave-safe dish.
  5. Add 1/4 cup water and cover. Microwave at HIGH 2 minutes; drain.
  6. Melt margarine in a medium saucepan over medium heat; add garlic. Cook, stirring constantly, 1 minute.
  7. 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.
  8. Combine asparagus, cheese sauce, pasta, and beans in a large bowl; toss well.
  9. Sprinkle with freshly ground pepper, if desired.

Nutrition Facts

Calories344kcal
Protein20.44%
Fat25.32%
Carbs54.24%

Properties

Glycemic Index
40.21
Glycemic Load
13.41
Inflammation Score
-8
Nutrition Score
19.72130435446%

Flavonoids

Isorhamnetin
4.31mg
Kaempferol
1.05mg
Myricetin
0.01mg
Quercetin
10.58mg

Nutrients percent of daily need

Calories:344.45kcal
17.22%
Fat:9.83g
15.13%
Saturated Fat:4.5g
28.1%
Carbohydrates:47.4g
15.8%
Net Carbohydrates:39.63g
14.41%
Sugar:5g
5.56%
Cholesterol:52.94mg
17.65%
Sodium:589.68mg
25.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.86g
35.72%
Selenium:39.55µg
56.49%
Phosphorus:361.69mg
36.17%
Manganese:0.64mg
31.95%
Fiber:7.77g
31.08%
Vitamin K:32.04µg
30.52%
Calcium:257.78mg
25.78%
Folate:98.35µg
24.59%
Vitamin B2:0.37mg
21.5%
Iron:3.82mg
21.23%
Vitamin B1:0.32mg
21.11%
Copper:0.4mg
20.2%
Vitamin A:981.56IU
19.63%
Magnesium:69.6mg
17.4%
Potassium:588.16mg
16.8%
Zinc:2.41mg
16.08%
Vitamin B6:0.24mg
12.07%
Vitamin B3:2.13mg
10.64%
Vitamin B12:0.61µg
10.24%
Vitamin B5:0.96mg
9.62%
Vitamin E:1.18mg
7.88%
Vitamin C:6.31mg
7.64%
Vitamin D:0.75µg
4.97%
Source:My Recipes