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Meal Type
Season
Low Fat
 
Low Sodium
 
Low Calorie
 
Quick and Easy
 
Kid Friendly
 
Title
Ingredient
No. of Ingredients
Cook Time
Prep Time
Rating


  


Nutrition Facts

Serving Size (1 cup)

Servings Per Container


Amount per Serving


Calories 120 Calories from Fat 18


% Daily Value*


Total Fat 2g 3.1%


Saturated Fat 0g 0%


Trans Fat 0g


Cholesterol 0g 0%


Sodium 330mg 14.3%


Total Carbohydrate 21g 7%


Dietary Fiber 3g 12%


Sugars 2g


Protein 5g


Vitamin A 4% Vitamin C 15%


Calcium 4% Iron 15%


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:


  Calories 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 · Carbohydrate 4 · Protein 4

Photo submitted by Umekia Taylor




Total Servings (Yield): 12 servings

Serving Size: 1 cup


  (3 votes)


Ingredients:

  • 1 tablespoon olive oil
  • 1 cup green onions, sliced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon cayenne pepper
  • 1 garlic clove, minced
  • 2 (14.5 ounce) cans whole tomatoes, undrained and chopped
  • 1 (15 ounce) can black beans, drained and rinsed
  • 4 cups cooked pasta (any shape)
  • 1 (14 ounce) can artichoke hearts, rinsed, drained, and quartered

Directions:

  1. In a large skillet, heat oil over medium heat. Add green onions and sauté 5 minutes.
  2. Add oregano, basil, black pepper, cayenne pepper, garlic, and tomatoes.
  3. Cover and simmer 10 minutes.
  4. Add beans; cover and simmer an additional 5 minutes.
  5. Combine bean mixture, cooked pasta, and artichoke hearts in a large bowl. Mix well.
  6. Serve warm.

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I will be taking this to lots of summer picnics! No mayo so no worries about spoiling!

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Good recipe.

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A common food safety myth is that mayo causes foods to spoil. Mayo has a high acid content thus does not really contribute to increased food safety issues. Foods held at improper temperatures are usually the culprit for bacterial growth. Keep foods cold or hot within the safe temperature range.



Equipment List:



  • cutting board
  • knife
  • large bowl
  • large skillet
  • measuring cup
  • measuring spoons

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