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Send a Meal Blog

Wednesday, March 16 2011


  • 8  oz.  dried medium shell pasta or desired pasta
  • 3  cups  broccoli florets
  • 1  Tbsp  olive oil
  • 1-1/2  cups  chopped onion
  • 1  15-oz. can  red beans, drained, reserving 1/4 cup of liquid
  • 1/2  cup  chicken broth
  • 1-1/2  tsp.  chili powder
  • 1/2  cup  finely shredded pecorino or Parmesan cheese
  • 1/4  cup  snipped Italian (flat-leaf) parsley


1. Cook pasta according to package instructions, adding broccoli the last 3 minutes; drain.

2. Meanwhile, in a 12-inch skillet heat olive oil over medium-high heat. Add onion and 1/2 teaspoon salt. Reduce heat to medium; cook about 5 minutes more or until onion is tender.

3. Increase heat to high; add pasta, broccoli, beans, chicken broth, reserved bean liquid, and chili powder to pan. Cook over high heat for 2 minutes, stirring occasionally. Add cheese and parsley. Cook and stir until cheese is melted. Makes 4 servings.

4. Serve pasta with grated hard cooked egg. Makes 4 servings.

nutrition facts

  • Calories422, 
  • Total Fat (g)8, 
  • Saturated Fat (g)3, 
  • Monounsaturated Fat (g)4,
  • Polyunsaturated Fat (g)1, 
  • Cholesterol (mg)11, 
  • Sodium (mg)796, 
  • Carbohydrate (g)70,
  • Total Sugar (g)7, 
  • Fiber (g)11, 
  • Protein (g)19, 
  • Vitamin C (DV%)1.2, 
  • Calcium (DV%)20,
  • Iron (DV%)24, 
  • Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 10:43 am   |  Permalink   |  0 Comments  |  Email

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