晚餐简单

Mac and Beans Medley

Name: Mac and Beans Medley
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4
Ingredients: 4 garlic cloves; 1 bell pepper; 2 tablespoons cooking oil; 1 can (14.5 ounces) low-sodium tomatoes, diced; 1/2 teaspoon red pepper flakes, crushed; 1 can (15.5 ounces) low-sodium beans, drained and rinsed; 2 cups cooked macaroni, without salt or fat added

Bell peppers, tomatoes, and beans add color and flavor to this meal, while the red pepper flakes add a little bit of heat.

35 min4 份

营养成分（每份）

每份数值 · 每份分量: 1/4 of recipe

303

卡路里

12g

蛋白质

46g

碳水

脂肪

11g

膳食纤维

糖

164mg

钠

饱和脂肪 1 g · 胆固醇 0 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

garlic cloves
4
bell pepper
1 · green, red, yellow, or orange
cooking oil
2 tablespoons
low-sodium tomatoes, diced
1 can (14.5 ounces)
red pepper flakes, crushed
1/2 teaspoon
low-sodium beans, drained and rinsed
1 can (15.5 ounces) · black, kidney, pinto or other
cooked macaroni, without salt or fat added
2 cups · or other pasta

步骤

1
Wash hands with warm water and soap.
2
Peel and finely chop the garlic. Core, seed, and finely chop the bell pepper.
3
Heat oil in large skillet over medium-high heat. Add garlic and bell pepper. Cook for one minute. Do not let garlic brown. Add diced tomatoes (do not drain) and red pepper flakes.
4
Cover the skillet and lower heat. Cook for 10 minutes or until sauce is slightly thickened.
5
Add beans and cooked macaroni to skillet and cook 5 minutes or until heated through.
6
Serve hot.

来源: USDA MyPlate Kitchen · Champions for Change Recipes Arizona Nutrition Network

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