 |
Prep Time: 0 Minutes Cook Time: 15 Minutes |
Ready In: 15 Minutes Servings: 6 |
|
The recipe is lightened up by substituting black beans for the ground beef. Ingredients:
ingredients |
1 medium onion, chopped |
2 garlic cloves, minced |
2 tsp. olive or canola oil |
3 cups reduced- sodium beef broth or vegetable broth |
1 can ( 15-oz ) black beans, rinsed and drained |
1 can ( 14 1/2 -oz ) diced tomatoes ( no salt added ) |
1 1/2 cups picante sauce ( try to find reduced-sodium) |
1 cup uncooked spiral pasta |
1 small green pepper, chopped |
2 tsp. chili powder |
1 tsp. ground cumin |
1/2 cup shredded reduced-fat – low sodium cheddar cheese |
3 tbs. reduced-fat sour cream |
Directions:
1. In a large saucepan, saute onion and garlic in oil until tender. Add the broth, beans, tomatoes, picante sauce, pasta, green pepper and seasonings. Bring to a boil, stirring frequently. Reduce heat; cover and simmer for 10 – 12 minutes or until pasta is tender, stirring occasionally. Serve with cheese and sour cream.
2. Serving size: 1 cup
3. Calories per serving: 216, Fat: 5g, Cholesterol: 12mg, Sodium: 568mg, Carbohydrate: 33g
4. Diabetic Friendly
5. Diabetic Exchanges: 2 Vegetable, 1 1/2 starch, 1 lean meat, 1/2 fat
|
|