Per Serving: 350 calories, 10g total fat (2g saturated), 58g carbohydrates, 14g protein, 13g fiber, 290mg sodium
1 cup fat-free, reduced-sodium chicken broth
1 fennel bulb, about 1 ¼ lbs
8 oz whole-wheat or faro spaghetti
2 Tbsp extra virgin olive oil
1 garlic clove, finely chopped
½ large red onion, cut into ½ inch crescents
1 ½ cups arugula, cut crosswise in ¾ inch strips
1 cup fresh or frozen baby green peas
2 tsp fresh lemon juice
Salt and pepper
8 tsp grated pecorino cheese
4 large basil leaves
- Cut top off fennel, eliminating fronds and stalks and slice off bottom. Remove toughest one or two outer layers. Cut remaining bulb crosswise into thin slices. Remove hard, round core from each slice, then cut slice crosswise to make long strips. Set fennel aside.
- In large pot of boiling water, cook pasta according to package directions and drain in colander.
- While pasta cooks, heat oil in medium skillet with cover, over med-high heat. Add onions and cook 2 minutes, stirring often. Add garlic and cook until onions are just translucent, about 2 minutes. Mix in fennel and cook, stirring occasionally, for 2 minutes. Pour in broth, cover, and cook vegetables for 2 minutes to start tenderizing them. Uncover, add green peas and cook until fennel is crisp-tender, about 2 minutes. Mix in arugula until bright green and wilted, about 1 minute. Mix in lemon juice. Off heat, season vegetables to taste with salt and generous amounts of pepper.
- Divide pasta among 4 wide, shallow bowls or deep plates. Spoon ¼ of topping over each serving, including liquid from pan. Sprinkle 2 tsp cheese over each serving. Stack basil leaves, roll them lengthwise into a thin cigar, then cut roll crosswise, using a sharp knife to make thin strips. Sprinkle basil over pasta and serve.
Recipe from: American Institute for Cancer Research: Health-e-Recipes- Issue #359