This recipe is quick, easy, and a perfect way to increase carbohydrate consumption prior to The Big Day. Using beans not only provides protein, but they also provide approximately 15-20 grams of carbohydrate per ½ cup serving.

Serves 8 regularly or 4 when training

Ingredients:
1 lb. box penne
1 Tablespoon olive oil
1 small onion, diced
2 cloves garlic, minced
2 (14.5 ounce) cans diced tomatoes
1 (15 ounce) can Cannellini or White Beans
1 Tablespoon Italian Seasoning
Ground Black Pepper, to taste
Red Pepper Flakes, to taste
10 ounces fresh Spinach, chopped
½ cup low-fat feta cheese, crumbled

  1. Cook the pasta in a large pot of boiling salted water as directed on the package.
  2. Saute onion and garlic in olive oil in a large non-stick skillet until translucent.
  3. Add tomatoes, beans, and seasonings to the skillet. Bring to a boil over medium high heat. Reduce heat, and simmer 10 minutes.
  4. Add spinach to the sauce and cook until spinach wilts, stirring constantly.
  5. Serve sauce over pasta, and sprinkle with feta.
Serves 4 Serves 8
Calories 440 220
Carbohydrates 76 g 38 g
Fat 7 g 3.5 g
Protein 16 g 8 g

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