Shells with Black Bean Sauce Recipe

Free Recipe Shells with Black Bean Sauce

Recipe Type: Free Recipes

Recipe Preparation: boil

Cooking Ingredients for Shells with Black Bean Sauce Recipe

1 Sweet green pepper, chopped
1 Onion, chopped
1 Clove garlic, minced
1/2 ts Dried oregano
1/2 ts Ground cumin
1 ts Olive oil
2 cn (8 oz) low-sodium tomato
-sauce
1 cn (15 oz) black beans, rinsed
-and drained
Hot-pepper sauce (to taste)
8 oz Shell pasta, cooked
1/2 c Shredded nonfat cheddar
-cheese

Shells with Black Bean Sauce Preparation

Saute peppers, onions, garlic, oregano and cumin in olive oil over medium heat under tender, about 1-3 minutes. Add tomatoe sauce, beans and hot-pepper sauce. Bring to a boil; reduce heat; cook for 10 minute. Top with pasta. Top with cheese. Per serving: 310 calories, 2.2g fat (6% of calories), 3mg cholesterol, 142 mg sodium, 8g dietary fiber. Cook”s notes: I, being lactose intolerant, did not use the cheese and it was still great. I also ended up cooking it a bit longer (while waiting for the pasta to finish) and did not add the hot sauce. Oh, and I used 16oz of pasta (this was for a pot-luck, after all ;) instead of 8. I did find it needed a bit of pepper and a touch of salt (probably because I used no-sodium added tomato sauce and not low-sodium sauce). It got very good reviews from the crowd at the pot-luck and I”d make it again. Posted to Digest eat-lf.v097.n039 by William S. Grant, II <wsgrant@artsci.wustl.edu> on Feb 9, 1997.

Cooking Temperature:

Recipe Serves: 1

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