Meals Matter

Shells with Black Bean Sauce

Contributed By: ebuscaglia
www.foodandhealth.com

This lively, Latin-style dish is simple to make in the microwave and loved by all!

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.

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Recipe Details

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

Nutrient 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