Hearty Bean and Pasta Stew

Hands-on - 20 min. Simmer - 12 min. Serves 12

Have you always thought beans required some sort of meat for flavoring?

This recipe is a good example of how beans can taste great without meat. You must try this!

2 med onions

1 green bell pepper, seeded

2 T olive oil

1 tsp minced garlic (2 cloves)

1 can (14½ oz) diced tomatoes

1 can (14½ oz ) chicken broth

4 cups vegetable juice

2 cups water

1 can (15 oz) each pinto beans, garbanzo

beans and kidney beans

2 T low-sodium chicken bouillon

1 T dried oregano

2 tsp dried basil

1/4 tsp red pepper flakes (opt)

25 grinds fresh ground pepper

2 cups whole-wheat small pasta shells,

macaroni or corkscrews, dry

12 T reduced-fat shredded

mozzarella cheese

12 tsp grated Parmesan cheese

Chop onion and pepper into pieces.

Heat oil in a large nonstick pot. Add onion,pepper, and garlic.

Sauté for 3 minutes on medium heat.

Add broth, vegetable juice, diced tomatoes, and water to pot.
 Open cans of beans. Rinse and drain in colander. Add to pot.

Add  seasonings and bouillon, mix thoroughly. Bring pot to a boil.

Add  pasta to pot. Set timer for 12 minutes.

Sprinkle 1 T mozzarella and 1 tsp Parmesan cheese

on top of individual servings.

 

Nutrition information for 1 cup serving with mozzarella and Parmesan

300 calories

15% calories from fat

5 g fat

1 g trans. fat

9 g fiber

4 mg cholesterol

480 mg sodium

15 g protein

52 g carbohydrates

10 g sugars

This dish will

keep in the

refrigerator for

up to 5 days

and also

freezes

Asian Turkey Lettuce Wraps

These are from my friend Sarah:

1 pound Honeysuckle White Ground Turkey Breast
1 teaspoon vegetable oil
1 red or green bell pepper, diced 
1/2 cup green onions, sliced
1 1/2 tablespoons ginger root, finely grated
3 cloves garlic, minced
1 tablespoon soy sauce
1/2 teaspoon red pepper flakes
1/3 cup hoisin sauce
1/4 cup sliced almonds, toasted 

8 iceberg lettuce leaves, washed, dried, chilled

Sauté bell pepper in vegetable oil for two minutes.

Add turkey, green onions, ginger, red pepper flakes and garlic. Stir while cooking for 5 minutes, until turkey is no longer pink.
Add soy sauce and hoisin sauce.

Heat thoroughly for one minute.
Place 1/8th of turkey mixture into each lettuce leaf. Roll up tightly and serve immediately.

(8 servings) Per Serving- Calories: 118; Total Fat: 3 g;

Carbs: 9g; Protein: 15 g

Grilled Chile-Lime Shrimp

From Better Homes and Gardens

1 tsp finely shredded lime peel
juice of 1 lime
1 jalapeno finely minced
1 Tbs. minced garlic
2 Tbs. soy sauce
3 Tbs. olive oil
1 tsp. chili powder
1/4 tsp. cayenne
2 Tbs. chopped cilantro
1 Tbs. honey
1 1/2 lb. uncooked medium shrimp (peeled and deveined)

Preheat grill to medium high heat. Combine all ingredients except shrimp. Place shrimp in a resealable bag and add sauce and marinat 20 min to 1hr. in refridgerator. Grill shrimp until pink.