| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Italian | Digest, Fatfree, July | 8 | Servings |
INGREDIENTS
| 1 | Garbanzo beans | |
| 1 | Great Northern Beans | |
| 1 | Red kidney beans | |
| 1 | Or 2 cans diced cooked | |
| Tomatoes | ||
| 2 | Carrots | |
| 1 | Or 2 large onions, chopped | |
| 2 | To 6 cloves of chopped | |
| Garlic | ||
| 2 | Carrots, cut in thin strips | |
| 2 | Stalks celery, cut in | |
| Chunks | ||
| 3 | To 4 heaping Tbsps of | |
| Italian Seasoning | ||
| 1/4 | t | Red pepper flakes |
| 1/2 | lb | Pasta |
INSTRUCTIONS
Saute garlic and onion till soft. Add beans (entire can) and tomatoes and 3 ca ns of water. When hot, add Italian Seasoning. Bring to a boil, then cook till sp ices are well-blended. Add pasta, carrots and celery and cook till pasta is ready - - about ten minutes. Carrots should be slightly crunchy. Adjust seasonings if desired. This makes a thick stew. If you like it wetter, use more water. I expect you could lower the fat by reducing the amount of beans. This is an adaptation of a recipe calling for sausage and other meat. You can add non-fat Parmesan cheese at the table if you want. Serves 8 or 9. Cindy Tobias, cltobias@ccit.arizona.EDU. Fatfree Digest [Volume 9 Issue 35] July 26, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
A Message from our Provider:
“Jesus: the most exciting person in the universe”
Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 104
Calories From Fat: 10
Total Fat: 1.2g
Cholesterol: 2.3mg
Sodium: 366.6mg
Potassium: 418.3mg
Carbohydrates: 19.5g
Fiber: 5.1g
Sugar: 6.3g
Protein: 4.9g