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Ингредиенты
- 1/3 tsp cumin seed
- 3/4 c. finely minced onions
- 1 sm garlic clove chopped
- 1 sm carrot scraped and diced
- 1 sm jalapeno pepper or possibly to taste seeded and finely
- Â Â minced
- 8 ounce canned ready-cut tomatoes undrained
- 1/3 c. fresh or possibly frzn corn kernels
- 3/4 c. diced zucchini
- 2 ounce penne pasta
- 4 ounce cooked red kidney beans rinsed and liquid removed
- 1 ounce reduced fat sharp Cheddar cheese grated
Инструкции
- 1. Place the cumin seeds in a large nonstick skillet and cook over low heat till you can smell them. Add in the onion and garlic and cook, covered, till the onion is soft and translucent/soft, 10 to 15 min. Stir occasionally and add in a little water or possibly stock, if necessary, to prevent scorching.
- 2. Add in the carrots, jalapeno, and the tomatoes and their juice and simmer, uncovered, for 15 min. Add in the corn and zucchini and simmer till the zucchini is tender, about 5 more min. Stir in the cooked pasta and liquid removed beans and mix well.
- 3. Preheat the oven to 350F. Spoon the mix into a 4-qt casserole or possibly baking dish which has been sprayed with nonstick vegetable coating. Spread the cheese proportionately over the top and bake in the preheated oven till the cheese is melted, about 5 min.
- Cuisine: "Native American"
- Yield: "3 c."
- NOTES : the Oneida referred to the trio of corn, squash, and beans as the Three Sisters. Many original Indian dishes contain these three ingredients that, in combination, are extremely nutritious and also very tasty. -JJ [290 cals, 6% cff; 2g fat, 9g fiber]
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 242g | |
| Recipe makes 2 servings | |
| Calories 268 | |
| Calories from Fat 52 | 19% |
| Total Fat 5.89g | 7% |
| Saturated Fat 3.23g | 13% |
| Trans Fat 0.0g | |
| Cholesterol 15mg | 5% |
| Sodium 281mg | 12% |
| Potassium 547mg | 16% |
| Total Carbs 42.73g | 11% |
| Dietary Fiber 6.6g | 22% |
| Sugars 6.8g | 5% |
| Protein 12.25g | 20% |
