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Mac and Beans Medley

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Mac and Beans Medley
En Español

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  • Makes: 4 servings

Bell peppers, tomatoes, and beans add color and flavor to this meal, while the red pepper flakes add a little bit of heat.

Ingredients

  • 4 garlic clove
  • 1 bell pepper (green, red, yellow, or orange)
  • 2 tablespoons oil
  • 1 can tomatoes (14-15 ounces, diced)
  • 1 can beans (15.5 ounces, black, kidney, pinto or other, drained and rinsed)
  • 1/2 teaspoon red pepper flakes (crushed)
  • 2 cups macaroni (cooked, without salt or fat added or other pasta)

Directions

1. Wash hands with warm water and soap.

2. Peel and finely chop the garlic. Core, seed, and finely chop the bell pepper.

3. Heat oil in large skillet over medium-high heat. Add garlic and bell pepper. Cook for one minute. Do not let garlic brown. Add diced tomatoes (do not drain) and red pepper flakes.

4. Cover the skillet and lower heat. Cook for 10 minutes or until sauce is slightly thickened.

5. Add beans and cooked macaroni to skillet and cook 5 minutes or until heated through.

6. Serve hot.

Source: Arizona Nutrition Network, Champions for Change Recipes

Nutrition Information

Serving Size: 1/4 of recipe (316g)
Nutrients Amount
Total Calories 340
Total Fat 8 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 336 mg
Carbohydrates 54 g
Dietary Fiber 13 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 14 g
Vitamin D 0 mcg
Calcium 108 mg
Iron 5 mg
Potassium 773 mg
N/A - data is not available
Nutrients Amount
Total Calories 340
Total Fat 8 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 3 g
Linoleic Acid 3 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 54 g
Dietary Fiber 13 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 14 g
Minerals
Calcium 108 mg
Potassium 773 mg
Sodium 336 mg
Copper 448 mcg
Iron 5 mg
Magnesium 81 mg
Phosphorus 236 mg
Selenium 21 mcg
Zinc 1 mg
Vitamins
Vitamin A 35 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 38 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 17 mcg
Folate 189 mcg DFE
Thiamin 1 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 49 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/4 cups
Grains
1 ounce
Protein Foods
2 1/2 ounces

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