Italian-Style Broccoli
INGREDIENTS:
1 cn Garbanzo beans
1 cn Great Northern Beans
1 cn Red kidney beans
1 Or 2 cans diced cooked
Tomatoes
2 lg Carrots
1 Or 2 large onions, chopped
2 To 6 cloves of chopped
Garlic
2 lg Carrots, cut in thin strips
2 Stalks celery, cut in
Chunks
3 To 4 heaping Tbsps of
Italian Seasoning
1/4 ts Red pepper flakes
1/2 lb Pasta
1 cn Garbanzo beans
1 cn Great Northern Beans
1 cn Red kidney beans
1 Or 2 cans diced cooked
Tomatoes
2 lg Carrots
1 Or 2 large onions, chopped
2 To 6 cloves of chopped
Garlic
2 lg Carrots, cut in thin strips
2 Stalks celery, cut in
Chunks
3 To 4 heaping Tbsps of
Italian Seasoning
1/4 ts Red pepper flakes
1/2 lb Pasta
Saute garlic and onion till soft. Add beans (entire can) and tomatoes and 3 ca ns of water. When hot, add Italian Seasoning. Bring to a boil, then cook till sp ices are well-blended. Add pasta, carrots and celery and cook till pasta is ready -
about ten minutes. Carrots should be slightly crunchy. Adjust seasonings if desired. This makes a thick stew. If you like it wetter, use more water.
I expect you could lower the fat by reducing the amount of beans. This is an adaptation of a recipe calling for sausage and other meat. You can add non-fat Parmesan cheese at the table if you want.
Serves 8 or 9.
Cindy Tobias, cltobias@ccit.arizona.EDU. Fatfree Digest [Volume 9 Issue 35] July 26, 1994.
about ten minutes. Carrots should be slightly crunchy. Adjust seasonings if desired. This makes a thick stew. If you like it wetter, use more water.
I expect you could lower the fat by reducing the amount of beans. This is an adaptation of a recipe calling for sausage and other meat. You can add non-fat Parmesan cheese at the table if you want.
Serves 8 or 9.
Cindy Tobias, cltobias@ccit.arizona.EDU. Fatfree Digest [Volume 9 Issue 35] July 26, 1994.