-2 tbsp butter -3 garlic cloves, crushed -2 onions, chopped -2 carrots, diced -1 tbsp red wine vinegar -1/2 tsp dried rosemary, crushed -1/2 tsp pepper -1 pinch chilli flakes -3 cup spaghetti sauce -19 oz can cannelini or kidneybeans, drained, and rinsed -2 cup rotini pasta (twists) -2 cup broccoli, chopped -1/3 cup parmesan cheese, fresh grated
Instructions:
In a Teflon pan, melt butterover medium-low heat; cook garlic, onions and carrots, covered, for about 10 minutes or until softened. Stir in vinegar, rosemary, pepper and hot pepper flakes; cook, covered, for about 15 minutes or until onions are very soft. Stir in sauce; bring to boil. Reduce heat; simmer for about 5 minutes or until thickened. Stir in beans; set aside.
Meanwhile, in large pot of boiling salted water, cook pasta for 5 minutes. Add broccoli; [tip: peelbroccoli stalks so that they will cook in the same amount of time as the florets.] cook for about 1 minute or until pasta is almost tender and broccoli is bright green and still crisp. Drain and return to pot. Stir in tomato mixture. Pour into greased 8-inch square baking dish; sprinkle parmesan cheese. Cover with foil.
[Can be prepared to this point and cooled in refrigerator. Cove and refrigerate for up to 4 hours. Let stand at room temperature for 30 minutes before baking. Add 30 minutes to baking time.]
Bake in 350F (180C) oven for about 35 minutes or until heated through. Broil uncovered, for about 2 minutes or until browned and bubbly.
Per Serving: about 540 calories, 21 g protein, 15 g fat, 85 g carbohydrate, very high source fibre, good source calcium, excellent source iron
