Pastarisa

Quick, fun, flavorful and total nutrition



3 C cooked brown rice, cooled
1 C cooked whole wheat spaghetti, cooled
1 C fat-free pasta sauce
1 can beans, low sodium, drained (black, kidney, garbanzo, pinto, etc.)
1 large onion, diced
C green pepper, diced
1 C vegetables, diced (zucchini, broccoli, cauliflower, eggplant, celery, etc.)
4 cloves garlic, crushed
hot sauce to taste
sea salt and black pepper to taste
C (2 oz) cooking liquid (wine, balsamic vinegar, veggie broth or water)

In a skillet, heat cooking liquid over medium heat. Add the onions and saute until just turning transparent and add peppers, cooking until soft. Add the garlic, the spaghetti, and the rice and stir. Add vegetables. Reduce heat to low and saute for two minutes, continually stirring. Add pasta sauce, beans, hot sauce, salt, and pepper. Simmer, covered for 10 minutes, stirring often. Remove from heat and let stand uncovered for 3 minutes. Stir before serving.

6 servings, each 207 calories, 5% from fat (1.2 g), 80% from carbohydrates (42.3 g), 15% from protein (7.6 g). Sodium 16 mg, Fiber 5.3 g. (based on black beans)


Healing Heart Hint

Fat free pasta sauce is available canned or bottled in most grocery stores. Cooked tomatoes have anti-cancer properties, a serving every day of salsa, pasta sauce or other tomato preparations is recommended. Try to find low-salt ones as added sodium is often very high.

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