Saturday, December 15, 2012

Mexican Beef and Pasta (light)

3 cups uncooked whole wheat spiral pasta
1 pound lean ground beef (90% lean) 
1 small onion, chopped 
2 cans (14-1/2 ounces each) no-salt-added diced tomatoes, undrained 
1 can (15 ounces) black beans, rinsed and drained 
1 cup frozen corn, thawed 
1 cup chunky salsa 
1 can (4 ounces) chopped green chilies 
1 can (2-1/4 ounces) sliced ripe olives, drained 
3 tablespoons taco seasoning 
1/2 cup reduced-fat sour cream 
Crushed tortilla chips, optional
1.Cook pasta according to package directions; drain. Meanwhile, in a large skillet, cook beef and onion over medium heat until meat is no longer pink; drain. 
2.Stir in the pasta, tomatoes, beans, corn, salsa, green chilies, olives and taco seasoning. Bring to a boil. Reduce heat; simmer, uncovered, for 8-10 minutes or until heated through. Serve with sour cream and chips if desired.

 Yield: 8 servings.

Nutritional Facts 1-1/4 cups beef mixture with 1 tablespoon reduced-fat sour cream (calculated without chips) equals 305 calories, 7 g fat (3 g saturated fat), 40 mg cholesterol, 737 mg sodium, 40 g carbohydrate, 7 g fiber, 20 g protein.

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