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Group: Specific Diets & Nutrition

Recipes - Pasta, Rice and Beans

asimmer Posts: 8,201 Joined: 2003/01/07	2006/01/08, 10:34 PM Whole wheat pasta with premade pesto on it is one of my favorites carb up options! I will find a good pesto recipe and post it! -------------- You must begin to think of yourself as becoming the person you want to be. - David Viscott
asimmer Posts: 8,201 Joined: 2003/01/07	2006/01/09, 04:24 PM I made this dip for my New year's eve party - it was really good! Caramelized black bean 'Butter' (cooking light magazine) 1 tbsp olive oil 4c chopped onion 2 (15 oz) cans black beans, rinsed and drained 1 tbsp balsamic vinegar 2 tsp unsweetened cocoa 1/2 tsp salt 1/2 tsp paprika 1 tbsp chopped parsley (optional) Heat oil in a large nonstick skillet over med-high heat. add the onions; saute 10 minutes, or until golden. Place onions, beans, vinegar, cocoa, salt and paprika in a food processor; process until smooth. Place mixture in a bowl, sprinkle with parsley. makes 3 cups. Per TBSP serving (like anyone eats 1 tbsp) 17 cal 0.4g fat 0.7g pro 3.1g cho 0.8g fiber 0 cholesterol 0.2mg iron, 48mg sodium, 7 mg calcium. The leftovers were really good spread on a low carb tortilla (I like La Tortilla Factory brand), with cooked chicken breast chunks and salsa. -------------- You must begin to think of yourself as becoming the person you want to be. - David Viscott
chellie1234 Posts: 156 Joined: 2004/12/29	2006/02/07, 11:48 PM JustinE22 .. ft Elite Status Gender : Male Posts : 1350 talian Beef with Pasta 8 oz. whole wheat pasta 12 oz. (3/4 lb) extra lean ground beef 1 c. chopped onion 1 tsp. garlic, minced 1/2 tsp. oregano 19 oz can Italian-style stewed tomatoes, undrained 3/4 c. low-sodium, low-fat beef broth 1/4 c. tomato paste with roasted garlic 1 med.-large zucchini, halved lenghtwise and sliced in to 1/4" thick halfmoons 1/4 c. grated Parmesan cheese 1. Cook pasta al dente according to package directions. Drain well, return to pot, cover to keep warm. 2. In large, nonstick skillet, brown hamburger, stirring to crumble, until no longer pink. Drain off excess fat, add onions, garlic and oregano. Cook for until onions are soft. Add a little water if skillet becomes dry. Add the tomatoes, broth, paste and zucchini. Cover and cook for about 5 minutes, stirring occasionally until zucchini are tender. 3. Add the pasta to the skillet mixture, toss over low heat to mix well. Add a little more broth if the mixture seems too dry. Serve hot, topped with a sprinkle of cheese.
asimmer Posts: 8,201 Joined: 2003/01/07	2006/02/21, 08:40 PM I made this for supper - it was really good! Rice with Cilantro, Mushrooms and Onions 1/3c onion, chopped 2 cups mushrooms, sliced (most of an 8oz package) 1c cilantro, chopped 1 1/2c cooked rice (leftover) 1/2 tbsp olive oil 1 tsp garlic, minced Preheat large, nonstick pan over med. heat. Add oil, heat. Add mushrooms, onion and garlic and cook, stirring occasionally, until onion is soft and mushrooms are cooked. Add cilantro and stir it in for a few seconds. Turn off heat. Reheat the rice in a large bowl in the microwave. Once it is warm , mix in the mushroom mixture until well distributed. 3 servings (1/2c each) Per serving: 142 cal, 4g protein, 3g fat, 26g CHO, 2g fiber -------------- Never, never, never, never give up. - Winston Churchill
asimmer Posts: 8,201 Joined: 2003/01/07	2006/08/30, 07:21 AM Tuna and Kidney Bean Salad Serves 3 2 cans tuna in water, drained 1 can kidney beans (1 1/2c), dfrained and rinsed 1/3c chopped onion 1/2c chopped cilantro 1/8c sliced black olives 2 tbsp smart balance light mayo pinch cayenne pinch southwestern style seasoning (I used one called Monterey blend, would be good with fajita seasoning, chili powder, anything with garlic and peppers in it) 1 1/2 tsp cider vinegar 1 tsp sugar or splenda Mix the tuna, onions, olives, beans and cilantro together, stirring gently so you don't mash the beans. In a small bowl mix the rest of the ingredients together and the fold into the bean/tuna mixture. Here is the nutritional breakdown - it is a ballpark because the program didn't have smart balance, so it is based on mayo. 3 servings. per serving: 263 calories 2.6g fat 24.8g carbohydrates, 8.9g fiber 35.4g protein -------------- Dont ever give up on a dream due to the amount of time it will take to achieve it. The time will pass anyway. - Russ Ebsen Aim high, time flies (fortune cookie saying)
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2006/12/05, 10:24 PM Ummm lasagna without the noodles. I get to have this tonight, thanks to my daughter preparing it for me. Polenta Lasagna: Ingredients 4-1/4 cups water, divided 1-1/2 cups whole grain yellow cornmeal 4 teaspoons finely chopped fresh marjoram 1 teaspoon olive oil 1 pound fresh mushrooms, sliced 1 cup chopped leeks 1 clove garlic, minced 1/2 cup (2 ounces) shredded part-skim mozzarella cheese 2 tablespoons chopped fresh basil 1 tablespoon chopped fresh oregano 1/8 teaspoon black pepper 2 medium red bell peppers, chopped 1/4 cup freshly grated Parmesan cheese, divided Preparation 1) Bring 4 cups water to a boil in medium saucepan over high heat. Slowly add cornmeal to water, stirring constantly with wire whisk. Reduce heat to low; stir in marjoram. Simmer 15 to 20 minutes or until polenta thickens and pulls away from side of saucepan. Spread on 13X9-inch ungreased baking sheet. Cover and chill about 1 hour or until firm. 2) Heat oil in medium nonstick skillet over medium heat. Cook and stir mushrooms, leeks and garlic 5 minutes or until vegetables are crisp-tender. Stir in mozzarella, basil, oregano and black pepper. 3) Place bell peppers and remaining 1/4 cup water in food processor or blender; cover and process until smooth. Preheat oven to 350°F. Spray 11X7-inch baking dish with nonstick cooking spray. 4) Cut cold polenta into 12 (3-1/2-inch) squares; arrange 6 squares in bottom of prepared dish. Spread with half of bell pepper mixture, half of vegetable mixture and 2 tablespoons Parmesan. Place remaining 6 squares polenta over Parmesan; top with remaining bell pepper and vegetable mixtures and Parmesan. Bake 20 minutes or until cheese is melted and polenta is golden brown. Cut into 6 wedges before serving. Nutritional Information Serving Size: 1 lasagna wedge Fiber 7 g Carbohydrate 34 g Cholesterol 7 mg Saturated Fat 1 g Total Fat 5 g Calories from Fat 19 % Calories 201 Protein 9 g Sodium 148 mg -------------- Bettia To be motivated, motivate others!
asimmer Posts: 8,201 Joined: 2003/01/07	2006/12/06, 10:35 AM That sounds really good - I bet it would be good with some ground turkey or extra lean ground beef in it! -------------- Perseverance is not a long race it is many short races one after another. Walter Elliott
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2006/12/06, 08:24 PM and some portobello mushrooms!!!!! YUMMY!! Okay I am getting hungry now. :) -------------- Bettia To be motivated, motivate others!
LisaScott18 Posts: 12 Joined: 2007/09/25	2007/10/03, 01:18 PM ============ Quoting from asimmer: That sounds really good - I bet it would be good with some ground turkey or extra lean ground beef in it! ============= I agree... i love using ground turkey instead of beef..
asimmer Posts: 8,201 Joined: 2003/01/07	2008/04/23, 07:58 PM Mango Cranberry Couscous Serves 6 1cup uncooked couscous ( I found whole wheat couscous at Whole Foods Market) 1 ½ c chicken broth 1 TBSP extra virgin olive oil 2 TBSP fresh lemon juice 1 tsp red wine vinegar 1c chopped green onions 2/3c dried mango, chopped 1/3c dried cranberries In a medium sauce pan, heat the broth to a boil. Stir in the couscous, cover and set aside for 5 minutes. Meanwhile, in a large mixing bowl, whisk together the oil, lemon juice, vinegar and onions. Stir in the mango and cranberries. Add the couscous, fluff with a fork and mix to distribute the dressing. Calories per serving 160 Fat 3g Protein 5 g Carbs 28g Fiber 2 g I used chopped apricots and raisins for the fruit, and added the raisins to the water so they cooked with the couscous. My husband and I really liked this, my daughter said it was too sour.
angiem6 Posts: 136 Joined: 2007/12/07	2008/09/04, 12:19 PM Here's what I have been doing to our "plain" rice to get my family more interested in eating it (I love plain rice personally...) Make as much Brown Minute Rice as you need, throw in a can of either Red or Black Beans Rinsed, some frozen corn, a little chili powder and cilantro, and grated cheese if you like. It's a little mexican twist. Sometimes I throw in some salsa... I love this, it's got lot's of fiber, and it really fills you up. Plus it only takes 5 - 10 minutes to prepare and you could eat this a main dish (I usually eat it as a side). I have 3 kids and the all love it even the 2 year old....