Contributed By: ebuscaglia
www.foodandhealth.com
This lively, Latin-style dish is simple to make in the microwave and loved by all!
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Total Preparation Time: Less than 15 minutes
Ingredients: Bean & Legume
Rice, Pasta & Bread
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: American
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: Good Source of Calcium
Low Fat
High Fiber
Meal Type: Entree
Ingredients
3 cups Dry small shell pasta
2 cups Water
15 ounce Can black beans, rinsed and drained
2 14 ounce Cans peeled, diced tomatoes with Italian herbs and garlic, with juice
1/2 tsp. Chili powder
1 tsp. Cumin
4 tbsp. Parmesan cheese
Preparation
Combine all ingredients into a shallow microwaveable container. Cover and microwave on high for 15-18 minutes or until shell pasta is tender. Stir well and serve each portion with 1 tablespoon of grated Parmesan cheese sprinkled over the top. Serving suggestion: green tossed salad with oranges, tomatoes and balsamic vinegar.
Cook's Notes
Nutrition Information
Calories: 460
;
Total Fat: 3.5g
;
Saturated Fat: 1.5g
;
Carbohydrates: 87g
;
Protein: 20g
;
Vitamin A: 1682 IU
;
Vitamin C: 14.8mg
;
Calcium: 165mg
;
Sodium: 160mg
;
Iron: 10.3mg
;
Fiber: 8g