- Serves: 4
1 medium onion, diced
1 medium garlic clove, minced
2 large red or yellow bell peppers or a combination, diced
1/2 cup dry white wine (regular or nonalcoholic)
1/2 to 1 cup frozen whole-kernel corn
1 cup dried orzo or dried pastina
2 tablespoons red wine vinegar
1 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/8 to 1/4 teaspoon crushed red pepper flakes
1 15.5-ounce can no-salt-added black beans, rinsed and drained
4 to 5 ounces lower-sodium, low-fat ham, minced (about 1 cup)
<In a large nonstick skillet, heat 2 teaspoons oil, swirling to coat the bottom. Cook the onion and garlic over medium-high heat for 3 minutes, stirring occasionally.
Reduce the heat to medium. Stir in the bell peppers. Cook for 2 to 3 minutes.
Pour in the wine. Cook for 5 minutes, or until the peppers are very soft and most of the wine has evaporated.
Stir in the corn. Cook for 2 minutes, or just until heated through. Remove from the heat.
Prepare the orzo using the package directions, omitting the salt. Drain well in a colander.
In a large bowl, stir together the vinegar, remaining 2 teaspoons oil, cumin, turmeric, and red pepper flakes.
Stir in the beans, ham, bell pepper mixture, and orzo. Serve warm or at room temperature.
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- Nutritional Analysis
- Per serving
- Calories Per Serving
- Total Fat
- 7.0 g
- Saturated Fat
- 1.0 g
- Trans Fat
- 0.0 g
- Polyunsaturated Fat
- 1.0 g
- Monounsaturated Fat
- 4.0 g
- 14 mg
- 277 mg
- 65 g
- 9 g
- 12 g
- 19 g
3½ starch, 2 vegetable, 1½ very lean meat
This recipe is reprinted with permission from The New American Heart Association Cookbook, Eighth Edition, Copyright © 2010 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.