Wednesday, March 3, 2010

Southwestern Pasta Primavera

A spicy twist on pasta.


1 cup chopped white onion
1 cup chopped red bell pepper
2 cups sliced zucchini
1 cup canned black beans, rinsed well
1 cup corn (fresh, canned or frozen thawed)
One 14 ounce can stewed tomatoes (regular, or Mexican style if you like more spice)
1 tablespoon ground cumin
1 tablespoon chili powder
1 teaspoon olive oil
3 cups (6 ounces dry) cooked whole wheat or regular pasta
chopped fresh cilantro (optional for serving)
low fat cheese (optional for serving)


Start cooking the pasta in boiling water according package directions. Add 1 teaspoon olive oil, onions and bell pepper to a large pan and saute on medium heat for 3-4 minutes until lightly browned. Then add the zucchini, corn, black beans. tomatoes, chili powder and cumin and simmer for 5-7 minutes, stirring occasionally. Rinse and drain the cooked pasta, stir it to the pan with the vegetable/tomato mixture. Cook for another 2-3 minutes, sprinkle with cheese and chopped cilantro (if desired) and then serve.

Makes 8 cups, 8 servings

Serving size: 1 cup Calories 160 Protein 6 g Carb 30 g Fiber 5 g Sugars 6 g Fat 2 g Saturated fat 0 g Sodium 300 mg

Variation: If you’re watching sodium you can substitute low sodium chicken broth


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