BEANS: Shells with Black Bean Salsa - 8 pts

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* Exported from MasterCook *

 

Shells with Black Bean Salsa - 8 pts

 

Recipe By :The PDQ (Pretty Damn Quick) Vegetarian Cookbook by Donna Klein

Serving Size : 6 Preparation Time :0:00

Categories : LowFat (Less than 20%) Quick

Spicy Veggie

WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 tablespoons extra virgin olive oil

1 1/2 teaspoons whole cumin seeds

15 ounces black beans, canned -- (1 can) rinsed and drained

14 1/2 ounces diced tomatoes with jalapenos -- (1 can) juice included

1 teaspoon onion powder

1/2 teaspoon garlic powder

1/2 teaspoon ground cumin

1/2 teaspoon dried oregano

1/2 teaspoon sugar

salt and freshly ground pepper to taste

1 dash Tabasco sauce -- or to taste (optional)

1/4 cup fresh whole cilantro leaves -- optional

1 tablespoon bottled lime juice -- or more to taste

12 ounces medium pasta shells -- elbows, bow ties or similar pasta

shredded reduced fat Cheddar cheese -- Monterey jack, or

Mexican cheese blend (optional)

and/or sour cream -- or nondairy sour cream for topping

(optional)

 

In a medium saucepan, heat 1 tablespoon of the oil over medium heat. Add the

cumin seeds and cook, stirring often, until fragrant, 1 to 2 minutes. Add the

beans, tomatoes with their juice, remaining oil, onion powder, garlic powder,

ground cumin, oregano, sugar, salt, pepper, and Tabasco sauce (if using); bring

to a brisk simmer over medium-high heat, stirring occasionally, until slightly

thickened, about 5 minutes. Remove from the heat and sitr in the cilantro (if

using) and lime juice.

 

Meanwhile, bring a large pot of salted water to a boil over high heat. Add the

pasta and cook according to package directions until al dente. Drain and

transfer to a large serving bowl or return to stockpot. Add the black bean

mixture and toss well to combine. Serve at once, garnished with the toppings, if

desired.

 

 

Makes 5 to 6 main dish or 8 to 10 side dish servings.

 

 

Per serving: Cals 394 (16% fat); Total Fat 7g (sat fat 1g); Carbs 69g; Fiber 5g;

Prot 14g; Chol 0mg; Sodium 182mg.

 

 

" Black beans team up with durum wheat to provide complete protein in this

Mexican-inspired entree, a nice change of pace from rice and beans. If you opt

for cheese as a topping, vegan soy substitutes are not recommended as they don't

melt well. "

 

Description:

" 8 pts "

S(Formatted by Chupa Babi):

" 06.15.08 "

Copyright:

" 2004 "

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Per Serving (excluding unknown items): 327 Calories; 6g Fat (17.1% calories from

fat); 12g Protein; 55g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 500mg

Sodium. Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit;

1 Fat; 0 Other Carbohydrates.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 904365 0 0