Simple Pasta Supper
Makes about 6 cups
Ingredients :
8 ounces pasta spirals
1 tablespoon olive oil - omit for McDougall/Fuhrman, use water or broth instead
1 onion chopped
1/4 cup chopped garlic
1 cup tomato juice or V-8 juice
1 15-ounce can red kidney beans, including liquid
2 cups finely chopped fresh kale
1/2 cup chopped fresh basil
1/4 teaspoon salt
Method :
1. Cook the pasta until just tender. Transfer to a colander. Rinse and drain. Set aside.
2. Heat the water/broth/oil in a large skillet or pot. Add the onion and garlic and cook over high heat, stirring often until the onion begins to brown, about 6 minutes. Stir in 1/4 cup of water, scraping the pan to remove any bits of onion.
3. Add the tomato juice, kidney beans with their liquid, kale and basil. Stir to mix, then cover and simmer until the kale is tender, about 5 minutes.
4. Stir in the cooked pasta. Add salt to taste before serving.
Per cup:
126 calories; 5 g protein; 22 g carbohydrate; 2 g fat; 372 mg sodium
Recipe from : Turn off the Fat Genes by Neal Barnard, M.D.
Makes about 6 cups
Ingredients :
8 ounces pasta spirals
1 tablespoon olive oil - omit for McDougall/Fuhrman, use water or broth instead
1 onion chopped
1/4 cup chopped garlic
1 cup tomato juice or V-8 juice
1 15-ounce can red kidney beans, including liquid
2 cups finely chopped fresh kale
1/2 cup chopped fresh basil
1/4 teaspoon salt
Method :
1. Cook the pasta until just tender. Transfer to a colander. Rinse and drain. Set aside.
2. Heat the water/broth/oil in a large skillet or pot. Add the onion and garlic and cook over high heat, stirring often until the onion begins to brown, about 6 minutes. Stir in 1/4 cup of water, scraping the pan to remove any bits of onion.
3. Add the tomato juice, kidney beans with their liquid, kale and basil. Stir to mix, then cover and simmer until the kale is tender, about 5 minutes.
4. Stir in the cooked pasta. Add salt to taste before serving.
Per cup:
126 calories; 5 g protein; 22 g carbohydrate; 2 g fat; 372 mg sodium
Recipe from : Turn off the Fat Genes by Neal Barnard, M.D.
