Quick Southwest Skillet Dinner

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Quick Southwest Skillet Dinner

 

1 onion, chopped

1 green bell pepper -- chopped

2 cloves garlic -- minced

2 T chili powder*

1/2 t salt

1/2 t cumin

1 can tomatoes

1 can kidney beans

1 can corn or 1 1/2 C frozen corn

8 oz whole wheat elbow macaroni or other pasta

hot sauce to taste

 

Saute onion, green pepper, garlic, chili powder, salt, and cumin until

vegetables are tender.

Stir in tomatoes, breaking with spoon.

Add kidney beans and corn; bring to boil.

Reduce heat and simmer 15 minutes, stirring occasionally. Toss with elbows.

 

* The chili powder does not make this dish hot, and should be added even by

those who don't like spicy foods. There are two types of chili powder at

most markets, the regular mild one and a hot Mexican style chili powder. For

a spicy dish, use the hot chili powder or add hot sauce.

 

4 servings, each: Calories 446, Fat 1.92 g. (4%cff), Carbohydrate 95.39 g.,

Protein 17.68 g.

 

 

 

 

Better Un-Butter Brownies

Dry:

1/2 C whole wheat flour

1/3 C cocoa

1 t baking powder

1/4 t salt

 

Wet:

1 T EnerG egg replacer with 4 T water

1/2 C pureed prunes or plums (one 4 oz. jar of unsweetened baby food prunes

or plums)

2/3 C sugar

1 t vanilla

 

In one bowl mix egg replacer with water, and add the other liquid

ingredients.

In another bowl mix the dry ingredients well and then add to the liquid. Mix

only until evenly blended. Over- mixing will cause the brownies to be flat

(and chewy).

Bake in a non-stick pan at 350ƒF. for 20- 25 minutes or until edges look dry

and start to pull away from the pan. Can also be microwaved at high for 6

minutes.

 

8 servings, each: Calories 115, Fat .803g (6% cff), Carbohydrate 25.65 g,

Protein 2.51 g. (8%)

 

Healing Heart Hint:

Use non-stick pans or spray a regular pan with one second's worth of Pam (or

other non-stick sprays) These sprays contain a form of fat, so use

sparingly. Instead of trying to coat the pan with spray, use a small amount

in the center and then spread it with a folded paper towel. Do not use oil

to 'grease' a pan; even a little oil adds extra fat that is not required.

 

 

 

 

 

 

 

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