Penne for your Thoughts
Black bean pasta? Absolutely. It's an easy way to up your fibre, protein and iron intake. It makes for a delicious meal for people with celiac disease and/or vegetarian. Try it out and let me know what you think!
Recipe serves four.
1 tbsp olive oil
1c corn kernels
1 medium red bell pepper, cut up
4 scallions, thinly sliced with white and green parts separated
1c diced canned tomatoes, low sodium
9oz black bean penne
1 small avocado, cubed
1 tbsp lime juice
1/4c cilantro, chopped
4 tbsp goat cheese, reduced fat and crumbled
1 tbsp chili powder
¼ tsp garlic powder
¼ tsp onion powder
½ tsp paprika
¼ tsp dried oregano
1.5 tsp ground cumin
½ tsp sea salt
1 tsp black pepper
Prepare pasta as per package instructions. Pasta tends to clump together so let it sit in its own water until ready to add to mixture. Combine seasoning ingredients and set aside.
In a large skillet, heat the oil over medium-high heat. Add corn and bell peppers and cook for approximately 7-8 minutes. Add the white portion of the scallions, reduce heat to medium and cook for another 1-2 minutes stirring consistently.
Add diced tomatoes and mixed seasoning. Continue to stir for another 2 minutes until cooked (i.e. water evaporated/thickened).
Add cooked pasta, scallion greens, avocado, water and lime juice. Continue to stir for approximately 2minutes. Once cooked, divide pasta into four portions and garnish each with goat cheese and cilantro.
Nutritional Content (per one serving):
Energy: 435kcal Protein: 21g Fat: 14g Carbohydrates: 62g Fibre: 17g