Mac and Beans Medley
Bell peppers, tomatoes, and beans add color and flavor to this meal, while the red pepper flakes add a little bit of heat.
- 4 Servings
- Less than $3.00
Mac and Beans Medley
Bell peppers, tomatoes, and beans add color and flavor to this meal, while the red pepper flakes add a little bit of heat.
- 4 Servings
- Less than $3.00
Ingredients
- 4 garlic cloves
- 1 bell pepper
- 2 tablespoons cooking oil
- 1 can (14.5 ounces) low-sodium tomatoes, diced
- 1/2 teaspoon red pepper flakes, crushed
- 1 can (15.5 ounces) low-sodium beans, drained and rinsed
- 2 cups cooked macaroni, without salt or fat added
Steps
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.
Ingredients
Serving Size: 1/4 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 299 |
| Total Fat | 8 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.5 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 46 g |
| Dietary Fiber | 10 g |
| Total Sugars | 4 g |
| Added Sugars included | 0 g |
| Protein | 12 g |
| Minerals | |
| Calcium | 84 mg |
| Potassium | 631 mg |
| Sodium | 164 mg |
| Copper | 381 mcg |
| Iron | 4 mg |
| Magnesium | 66 mg |
| Phosphorus | 190 mg |
| Selenium | 20 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 16 mcg RAE |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 38 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 16 mcg |
| Folate | 161 mcg DFE |
| Thiamin | 0.4 mg |
| Riboflavin | 0.3 mg |
| Niacin | 3 mg |
| Choline | 40 mg |
Source:
- Champions for Change Recipes
- Arizona Nutrition Network