|Onion||1 Large, chopped|
|Garlic||2 Clove (10 gm), minced|
|Olive oil||1 Teaspoon|
|Carrots||2 , thinly sliced|
|Chicken stock||2 Cup (32 tbs)|
|Canned chopped tomatoes with juice||2 Cup (32 tbs)|
|Whole wheat elbow macaroni||1⁄2 Cup (8 tbs)|
|Dried basil||1⁄2 Teaspoon|
|Dried marjoram||1⁄2 Teaspoon|
|Dried oregano||1⁄4 Teaspoon|
|Cooked kidney beans||2 Cup (32 tbs)|
|Thinly sliced spinach||2 Cup (32 tbs) (Fresh Ones)|
|Minced fresh parsley||1⁄4 Cup (4 tbs)|
In a 3-quart casserole, combine the onions, garlic, and oil.
Cover with wax paper and microwave on high for 4 minutes, or until the onions are translucent.
Add the carrots, cover with wax paper, and microwave for 5 to 6 minutes, or until crisp-tender.
Stir in the stock, tomatoes with juice, macaroni, basil, marjoram, and oregano.
Cover with a lid and microwave on high for 15 to 18 minutes, or until the macaroni is nearly tender.
Stir in the beans, spinach, and parsley.
Cover with a lid and microwave on high for 3 to 4 minutes, or until the spinach is wilted.
Let stand for 2 to 5 minutes, or until the macaroni is tender.
Serving size: Complete recipe
Calories 1003 Calories from Fat 133
% Daily Value*
Total Fat 14 g22.1%
Saturated Fat 2.5 g12.6%
Trans Fat 0 g
Cholesterol 14.4 mg4.8%
Sodium 2689.5 mg112.1%
Total Carbohydrates 174 g58.1%
Dietary Fiber 43.2 g172.8%
Sugars 38.7 g
Protein 49 g97.9%
Vitamin A 596% Vitamin C 155.3%
Calcium 42% Iron 55.1%
*Based on a 2000 Calorie diet