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ReciMeals are designed to be complete meals that need only be accompanied by a beverage, and sometimes a side salad or slice of bread. A ReciMeal provides significant amounts of at least three of the five MyPyramid food groups: about 1/2 cup of fruits, 1/2 cup of vegetables,
1 ounce equivalent of grain foods, 2 ounces or the equivalent of lean meat or beans or 1 cup or the equivalent of milk per recipe serving.
Turn a classic three-bean side salad into a hearty main dish. The more varieties of protein-rich, fiber-rich beans, the better!
Ingredients:
3 cups cooked rotini or elbow pasta
1 can (15 ounces) three- or four-bean salad*
1 can (15 ounces) black beans, drained and rinsed
1/2 cup chopped celery
1/2 cup chopped green pepper
1/2 cup slices red onion
1/3 cup balsamic vinaigrette
1 can (5 ounces) ham
1 large tomato, chopped
1/4 cup chopped parsley
Preparation Time: Approximately 20 minutes
Cooking Time: Approximately 10 to 15 minutes (to cook pasta)
Preparation:
In a medium bowl combine pasta, three- or four-bean salad, black beans, celery, green pepper, red onion and vinaigrette. Refrigerate for 1 to 2 hours, or overnight.
Before serving, gently combine pasta mixture with ham, tomato and parsley.
Servings: 6
Nutrition Information Per Serving:
Calories 320; Total fat 8g; Saturated fat 1.5g;
Cholesterol 10mg; Sodium 900mg; Carbohydrate 49g; Fiber 8g; Protein 14g; Vitamin A 15%DV**; Vitamin C 30%DV; Calcium 8%DV; Iron 20%DV
Per serving, this dish provides from MyPyramid: About 1/2 cup Vegetable Group;
1 ounce Grains Group; 2 ounces Meat and Beans Group
*Substitute canned green beans, yellow beans and/or kidney beans to equal 1 3/4 cups for three- or four-bean salad.
**Daily Value
Create My Own Soup
Children's meals have to be easy, delicious and nutritious. Getting kids to eat vegetables is a major task.
Finding a way to get vegetables into the mouths of kids is easy if they are part of the fun. Creating ways to
get kids to help with the preparation and the cooking of kids' recipes is part of the fun.