Cook the penne to al dente (soft but firm in the middle), according to the package instructions. Reserve a ladle or two of the pasta water for the sauce.
Heat up some extra virgin olive oil in a pan and gently sauté the garlic, then add the mussels. Cover with a lid and steam for a minute or so, then add white wine and salt. Continue to cook with the lid on until all the shells have opened. Let cool and remove the meat from the shells. Discard the shells.
Remove the sauce from the heat and put everything in a blender including the shelled mussels. Blend it until smooth and even.
Return the sauce to the pan, add your penne and some pasta water if you need to thin out the sauce. Remove from heat. Toss with parsley and top with Parmigiano cheese.
In a saucepan, heat up some olive oil and add garlic and chili flakes. Add the beans and another sprinkle of salt and cook for 2 minutes. Give it a good mix and then add in your tomato sauce and some parsley. Let that cook for a few minutes so all the flavours have a chance to develop. Add your tomato sauce and cook for another 2 minutes.
Nutrients per serving: 550 calories, 10 g fat (2 g saturated fat), 45 mg cholesterol, 870 mg sodium, 80 g carbohydrate, 34 g protein.