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Black Bean, Pasta, and Artichoke Heart Medley – TypeFree Diabetes

Black Bean, Pasta, and Artichoke Heart Medley

Preparation Time: 30 minutes

Number of Servings: 12

Cups of Fruits and Vegetables Per Person:
1


Ingredients

  • 1 tbsp olive oil
  • 1 cup green onions, sliced
  • 1/2 tsp oregano
  • 1/2 tsp basil
  •  1/4 tsp salt
  • 1/8 tsp black pepper
  • 1/8 tsp cayenne pepper
  •  1 garlic clove, minced
  • 2 1/4-1/2 oz cans no-added-salt whole tomatoes, undrained and chopped
  • 15 oz can black beans, rinsed and drained
  • 4 cups hot cooked pasta (any shape)
  • 14 oz can artichoke hearts, drained and quartered

Directions

  1. Heat oil in a large nonstick skillet over medium heat.
  2. Add green onions and sautŽ 5 minutes.
  3. Add oregano, basil, salt, peppers, garlic, and tomatoes; cover and simmer 10 minutes.
  4. Add beans; cover and simmer an additional 5 minutes.
  5. Combine bean mixture, hot cooked pasta, and artichoke hearts in a large bowl. Toss
    well.
  6. Serve warm or at room temperature.

Nutrition Facts

Serving Size: 1/12 of recipe

Amount Per Serving

Calories 120

Calories from Fat 15 % Daily Value (DV)*

Total Fat 2g 3%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 330mg 14%

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. Diabetic Exchange
** Fruit: 0 Vegetables: 1 Meat: 0 Milk: 0 Fat: 0 Carbs: 1 Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov


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