Red Bean Stew

Ready in 20 minutes; Serves 4

  • 1 TBS olive oil
  • 1 1/2 cups pre sliced mushrooms
  • 1 cup diced carrot
  • 1 1/2 cups water
  • 1/4 tsp black pepper
  • 1 (15-ounce) can kidney beans rinsed and drained
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1 (14-ounce) can less-sodium beef broth
  • 1 cup uncooked ditalini (about 4ounces short tube-shaped pasta)
  • 2 TBS commercial pesto
  • 1/4 cup (1 ounce) grated fresh parmesan cheese

Heat olive oil in a Dutch oven over medium-high heat. Add mushrooms and carrot; sauté 4 minutes.  Stir in water and next 4 ingredients.  Cover; bring to a boil.  Stir in pasta; cook, uncovered, 11 minutes or until pasta is done.  Stir in pesto; sprinkle each serving with cheese. Yield: 4 servings (serving size: 1 1/2 cups stew and 1 tablespoon cheese).

Note:  Serve this with more veggies and a fruit.  Fill half your plate with fruits and veggies.

 Nutrients Per Serving: Calories 324, Protein 15.2g, Carbohydrate 43.7g, Cholesterol 6mg, Total fat 10.2g, Sodium 560mg, Fiber 10.4g, Iron 3.1g, Calcium 150mg.

 Source:  Cooking Light, Complete Meals in Minutes