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Recipe by Dr. Neal Pinckney
Submitted by Mom2Alexis
One of two pasta recipes we use on the menu at the school where I work. The students really like them.
A colorful dish with a wonderful aroma, delights meat lovers, too.
1 onion, chopped
1 green bell pepper — chopped
2 cloves garlic — minced
2 Tbsp. chili powder*
½ tsp salt
½ tsp cumin
1 can tomatoes
1 can kidney beans
1 can corn or 1½ cup frozen corn
8 oz whole wheat elbow macaroni or other pasta
hot sauce to taste
Sauté onion, green pepper, garlic, chili powder, salt, and cumin until vegetables are tender. Stir in tomatoes, breaking with spoon. Add kidney beans and corn; bring to boil. Reduce heat and simmer 15 minutes, stirring occasionally. Toss with elbows.
* The amount of chili powder does not make this dish hot, and should be added even by those who don’t like spicy foods.
Regular chili powder is quite mild. It is a mix of oregano, cumin, garlic, spices and small amount of pepper. For those who like it hotter, add cayenne pepper or hot sauce.
4 servings, each: Calories 446, Fat 1.92 g. (4%cff), Carbohydrate 95.39 g., Protein 17.68 g.
August 12th, 2012 at 4:06 pm
Instead of using pasta, I used two pounds of collard greens and doubled the kidney beans. I used reduced sodium beans and no salt added tomatoes. One serving of this dish then contains half a pound of cooked greens and nearly a full pound of cooked veggies for those doing ETL. I also drain and rinse the beans to try to reduce the sodium content further; if I use beans from scratch, I’ll use 7 oz dried beans. Using the canned, here are the nutrition stats with my modifications:
Calories 373, Fat 2.5 g, Sodium 531 mg (using no salt added canned tomatoes), Carbohydrate 70.5 g., fiber 19.6 gm, and Protein 21 g.