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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
Let's Get Cooking!
While there are many reasons for teaching kids to cook -- less expensive than eating out, preserves family heritage, etc, the most important
reason is that by teaching your child to cook, you're giving him a better chance to be a healthy grown-up. Enabling your child with the ability
to appreciate freshness and to transform ingredients into tasty foods opens their eyes to making wiser choices about what to eat...