Image 01

Pregnant and breastfeeding Moms need certain nutrients to help build a strong foundation for their baby's development. So we're sharing new and exciting recipes that include them, from magnificent meals packed with protein to delicious dishes that include healthy fats. You may not be able to decide what's more fun, cooking or eating all these scrumptious meals.

Fettuccine with white beans, arugula and carrots (meatless meal)

  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Makes: 4 servings

Complex carbohydrates come from whole grains, legumes, and starchy vegetables, all of which play starring roles in this rustic pasta dish. Learn more about Carbohydrates

Ingredients

8 oz whole wheat fettuccine 250 g
1 tsp + 2 tbsp extra-virgin olive oil 35 mL
1 tsp minced garlic, or more to taste 5 mL
1 white beans can (19 oz/540 mL) drained and rinsed 1
3 medium Carrots (peeled and coarsely grated or julienne) 3 medium
1/2 tsp salt 1 mL
8 cups washed, stemmed, and torn arugula)(about 2 bunches) 2 L
1 tbsp fresh lemon juice 15 mL
1/2 cup parmigian reggiano cheese (freshly grated) 125 mL

Directions

  1. In large pot of boiling salted water, begin cooking fettuccine according to package directions.
  2. Meanwhile, in large skillet, heat 1 tsp (5 mL) oil over medium-high heat. Add garlic and cook, stirring, until fragrant and just beginning to colour, about 30 seconds. Add beans, carrots and salt and stir until heated through, about 2 minutes.
  3. When pasta is ready, scoop 1/2 cup (125 mL) of cooking water into bean mixture. Drain pasta.
  4. Add arugula, lemon juice and remaining 2 tbsp (30mL) oil to bean mixture and stir until arugula is wilted, about 2 minutes. Add drained pasta to skillet and stir until juices have nearly evaporated, about 3 minutes longer.
  5. Serve topped with cheese.

Nutrients per Serving

Calories 436
Carbohydrate 70 g
Fat 10 grams fat (0 g saturated fat)
Fibre 13 g
Protein 18 g
Cholestrol 5 mL
Sodium 606 mg

Variations: Substitute watercress or baby spinach for the arugula