Pasta & White Bean Casserole Recipe
Recipe
Ingredients
8 oz rotini, twists or spirals uncooked
4 oz ground turkey
1 small onion, peeled and diced
1 bunch fresh broccoli, chopped; or frozen brocco
1 tsp dried sage
1 tsp dried tarragon
16 oz canned tomatoes liquid reserved,, chopped fine
1 1/2 cup low-sodium chicken broth or- water
15 1/2 oz canned white beans rinsed and drai, ned
1 salt and pepper to taste
2 tbsp plain bread crumbs
2 tbsp grated parmesan cheese
Recipe
Preparation
Prepare pasta according to package directions, undercooking by three
minutes; drain.
Preheat oven to 350 degrees F. Crumble turkey into a large skillet and
place over medium heat. Cook, stirring occasionally, until turkey is
cooked through, about 4 minutes. Pour off all but 1 tablespoon of the
drippings in the pan. Add onion, broccoli, sage and tarragon to the
pan. Cook until vegetables are soft, about 4 minutes. Add tomatoes
and heat to boiling, stirring occasionally. Boil 3 minutes. Remove
skillet from heat and add chicken broth or water, beans and salt and
pepper to taste. Stir well.
In a large bowl, combine broccoli and turkey mixture with cooked
pasta. Toss well. Transfer mixture into a 1 1/2-quart baking dish.*
In a small bowl, mix bread crumbs and Parmesan cheese and sprinkle
over casserole. Bake until heated through in the center, about 20
minutes.
*At this point, you may halve the mixture and make two casseroles
using two smaller pans. Bake one for now and freeze the other one for
later.
Each serving provides: 374 Calories; 26.1 g Protein; 61.5 g
Carbohydrates; 3.2 g Fat; 27.6 mg Cholesterol; 545 mg Sodium.
Calories from Fat: 8%
Copyright National Pasta Association (http://www.ilovepasta.org)
(Reprinted with permission)
Servings:
4
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Food Tips of the Week
Dieting tips
In deciding on a meal plan, it is essential to also make sure you cut down your ingestion of refined carbohydrate, fat and salt.
The problems associated with reduced carbohydrate diets
Its all the rage, but it is really safe for you?
Eating more animal-based products may lead into high consumption of saturated fat and cholesterol, which most authorities believe will increase the risk of heart disease.
Remember, one fact that is often overlooked, it is very hard (although not technically impossible) for vegetarians to adopt a reduced carbohydrate diet.
Foods containing carotenes
(includes paprika, turnip greens and tomato puree)
These colorful plants have high levels of carotenes (alpha and beta) believed by scientists to play a role in helping stop cancer, spefically cancer of the lungs. The majority of these are also low in calories, so you should add them to your weight loss program.
Pasta & White Bean Casserole Recipe from the Recipes-4U Cookbook
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