Cajun Rotelle and Red Beans

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<Nam> & #013; & #010;Cajun Rotelle and Red Beans

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<RcpE name= " Cajun Rotelle and Red Beans " author= " " >

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* Exported from MasterCook *

 

Cajun Rotelle and Red Beans

 

Recipe By :

Serving Size : 6 Preparation Time :0:15

Categories : Pasta Vegetarian

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 pound rotelle -- (rotini)

1 onion -- chopped

1 green bell pepper -- seeded and chopped

3 carrots -- chopped

2 teaspoons Cajun seasoning

1 teaspoon ground cumin

1/4 teaspoon cayenne pepper

1 15 ounce can red beans -- or red kidney beans,

2 tablespoons lemon juice

2 tablespoons fresh oregano -- chopped, or 2 teaspo

 

Fill a large pot three-quarters full of water and bring to a boil. Add the

pasta and cook until al dente, about 10 minutes, or according to package

directions.

 

After the pasta has cooked for 3 minutes, remove 1 cup of the cooking water. In

a large frying pan over high heat, bring the reserved cooking water, onion,

bell pepper, carrots, Cajun seasoning, cumin, and cayenne to a boil. reduce

heat to medium-high, cover, and cook stirring occasionally, until the vegetables

are barely tender, 3-5 minutes.

 

Reduce heat to low and stir in the beans, lemon juice, and oregano.

 

Drain the pasta thoroughly. Add the pasta to the beans. Stir and toss to

combine.

 

To serve, divide among individual plates.

 

Per serving:368 calories, 14g protein, 73g carbohydrates, 2g total fat, <1g

saturated fat, 390mg sodium, 6g dietary fiber.

 

Formatted by Lindell Martin 2/4/2000.

 

Source:

" Mayo Clinic Williams-Sonoma Cookbook "

Start to Finish Time:

" 0:30 "

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 551 Calories (kcal); 2g Total Fat; (3% calories from fat); 27g

Protein; 107g Carbohydrate; 0mg Cholesterol; 108mg Sodium

Food Exchanges: 6 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat;

0 Other Carbohydrates

 

NOTES : For a hearty meal in minutes, mix pasta with the signature bean dish of

Louisiana, complete with the kick of Cajun seasoning -- a blend that usually

includes paprika, cayenne, onion and garlic powders, white and black pepper,

thyme, and oregano.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

 

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<Serv qty= " 6 " />

<PrpT elapsed= " 0:15 " />

<CatS>

<CatT> & #013; & #010;Pasta

</CatT>

<CatT> & #013; & #010;Vegetarian

</CatT>

</CatS>

<IngR name= " rotelle " unit= " pound " qty= " 1 " >

<IPrp> & #013; & #010;(rotini)

</IPrp>

</IngR>

<IngR name= " onion " qty= " 1 " >

<IPrp> & #013; & #010;chopped

</IPrp>

</IngR>

<IngR name= " green bell pepper " qty= " 1 " >

<IPrp> & #013; & #010;seeded and chopped

</IPrp>

</IngR>

<IngR name= " carrots " qty= " 3 " >

<IPrp> & #013; & #010;chopped

</IPrp>

</IngR>

<IngR name= " Cajun seasoning " unit= " teaspoons " qty= " 2 " ></IngR>

<IngR name= " ground cumin " unit= " teaspoon " qty= " 1 " ></IngR>

<IngR name= " cayenne pepper " unit= " teaspoon " qty= " 1/4 " ></IngR>

<IngR name= " red beans " unit= " 15 ounce can " qty= " 1 " >

<IPrp> & #013; & #010;or red kidney beans, drained and rinsed

</IPrp>

</IngR>

<IngR name= " lemon juice " unit= " tablespoons " qty= " 2 " ></IngR>

<IngR name= " fresh oregano " unit= " tablespoons " qty= " 2 " >

<IPrp> & #013; & #010;chopped, or 2 teaspoons dried oregano

</IPrp>

</IngR>

<DirS>

<DirT> & #013; & #010;Fill a large pot three-quarters full of water and bring to a

boil. Add the pasta and cook until al dente, about 10 minutes, or according to

package directions.

</DirT>

<DirT> & #013; & #010;After the pasta has cooked for 3 minutes, remove 1 cup of the

cooking water. In a large frying pan over high heat, bring the reserved cooking

water, onion, bell pepper,

carrots, Cajun seasoning, cumin, and cayenne to a boil. reduce heat to

medium-high, cover, and cook stirring occasionally, until the vegetables are

barely tender, 3-5 minutes.

</DirT>

<DirT> & #013; & #010;Reduce heat to low and stir in the beans, lemon juice, and

oregano.

</DirT>

<DirT> & #013; & #010;Drain the pasta thoroughly. Add the pasta to the beans.

Stir and toss to combine.

</DirT>

<DirT> & #013; & #010;To serve, divide among individual plates.

</DirT>

<DirT> & #013; & #010;Per serving:368 calories, 14g protein, 73g carbohydrates,

2g total fat, & lt;1g saturated fat, 390mg sodium, 6g dietary fiber.

</DirT>

<DirT> & #013; & #010;Formatted by Lindell Martin 2/4/2000.

</DirT>

</DirS>

<Srce> & #013; & #010;Mayo Clinic Williams-Sonoma Cookbook

</Srce>

<TTim elapsed= " 0:30 " />

<Note> & #013; & #010;For a hearty meal in minutes, mix pasta with the signature

bean dish of Louisiana, complete with the kick of Cajun seasoning -- a blend

that usually includes paprika, cayenne, onion and garlic powders, white and

black pepper, thyme, and oregano.

</Note>

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