Southwestern pasta
Vegetarians as well as pasta lovers will put this southwestern recipe high on their
lists. Place tomatoes in food processor to purée or purchase diced tomatoes.
Makes 6 – 8 servings
Ingredients
1 (28-ounce) can no-salt added whole tomatoes, puréed, with their juice
1 onion, chopped
1 1/2 teaspoons chili powder
1/2 teaspoon ground cumin
1 teaspoon dried oregano leaves
1/2 teaspoon minced garlic
1/4 teaspoon ground cinnamon
1/4 teaspoon red pepper flakes, optional
Salt and pepper to taste
1 (16-ounce) package rotini
1 (16-ounce) can black beans, drained, rinsed
1 (10-ounce) package frozen corn
1 (41/2-ounce) can chopped green chilies, drained
1 cup shredded reduced-fat Cheddar cheese, optional
Directions
- Heat a large pot coated with nonstick cooking spray to medium heat, add tomato purée,
onion, chili powder, cumin, oregano, garlic, sugar, cinnamon, red pepper flakes,
salt and pepper. Bring to a boil, reduce heat, simmer, covered, to blend flavors,
20 to 25 minutes.
- Meanwhile, cook pasta according to package directions, omitting any oil and salt.
Drain well.
- Stir black beans, corn, and green chilies into sauce. Cook until corn is crisp-tender,
5 minutes. Remove from heat.
- To serve, toss black bean mixture with pasta. If desired, serve with reduced-fat
Cheddar cheese.
Nutritional information per serving
Calories 321, Protein (g) 13, Carbohydrate (g) 64, Fat (g) 2, Cal. from Fat (%)
5, Saturated Fat (g) 0, Dietary Fiber (g) 8, Cholesterol (mg) 0, Sodium (mg) 254,
Diabetic Exchanges: 4 starch, 1 vegetable
DOC’S NOTES: The tomatoes are a good source of vitamins A, C, E and lycopene while
the beans, corn and chilies are a good source of fiber.