Pasta & White Bean Casserole Recipe
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
Prepare pasta according to package directions, undercooking by three
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
*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
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)
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Food Tips of the Week
A few tips on healthy eating
In planning a diet, the important thing is to also endeavour to restrict your ingestion of refined carbohydrates, salt and fats.
The problems associated with reduced carbohydrate diets
Its extremely popular, but it is truly safe and healthy for you?
The majority of the unpleasant side-effects reported, like general tiredness, diarrhea, constipation, or headaches seem to pass quickly, but critics contend that low carbohydrate diets are not without permanently harmful side effects.
Increased consumption of animal-based products could lead into increased consumption of saturated fat and cholesterol, which most authorities believe will increase the chance of heart problems.
(inlcudes citrus fruits, red apples, garden pea and peppermint)
The compounds known as flavonoids which are present in these foods are thought by experts to have properties in preventing cancer.
Researchers researching the properties of flavonoids suspect that they could also have many other health giving capabilities, amongst them, antiviral and antiplatelet activities..
The majority of these are also low in calories, so should be a part of every diet.
Pasta & White Bean Casserole Recipe from the Recipes-4U Cookbook
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