Recipes
Simple Pasta Supper
Makes 8 1-cup servings
Calcium-rich kale and kidney beans offer this garlicky meal added nutritional punch. Serve with a tossed green salad and whole-grain bread for dinner on a busy night.
8 ounces dry pasta spirals
1 tablespoon olive oil
1 onion, chopped
6 large garlic cloves, chopped
1 cup vegetable juice
1 15-ounce can red kidney beans, undrained
2 cups finely chopped fresh kale
1/2 cup chopped fresh basil
1/4 teaspoon black pepper
Cook pasta according to package directions. Drain, rinse, and set aside.
Heat oil in a large pot. Add onion and garlic and cook over medium heat, stirring often, until onion begins to brown, about 10 minutes.
Stir in vegetable juice, scraping pan to remove any stuck bits of onion, then add beans and their liquid, kale, basil, and black pepper. Stir to mix, then cover and simmer, stirring occasionally, until kale is tender, about 5 minutes.
Per 1-cup serving:
205 calories
2.8 g fat
0.4 g saturated fat
12.1% calories from fat
0 mg cholesterol |
8.6 g protein
37 g carbohydrate
2.5 g sugar
4.7 g fiber |
173 mg sodium
47 mg calcium
2.3 mg iron
18.4 mg vitamin C
1849 mcg beta-carotene
0.5 mg vitamin E |
Recipe from Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.
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