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McAuley House Healing Foods Recipes

Spinach, beans and pasta

Serving size: approximately 3 cups

1 serving -
1 1/2 tablespoons of extra virgin olive oil
3 tablespoons defrosted spinach or 1 cup fresh
1/2 cup canned cannellini bean, drained and rinsed well
1 cup canned, diced tomatoes
3 ounce, dry weight whole wheat pasta

Optional: garlic, herbs (rosemary, basil, thyme, oregano). Salt and pepper for the vegetables.

1) Heat a large pot of salted water to cook the pasta. When the water boils, cook the pasta as directed on the box.
2) Heat the olive oil on medium (4 to 5 on the dial) in a frying pan about 12 inches wide. Add any optional ingredients (garlic, herbs) and stir to combine.
3) Stir in the defrosted spinach; season with salt and pepper. Cook for about 5 minutes.
4) Add the drained, rinsed cannellini beans; heat on medium 5 to 6 minutes, stirring often.
5) Add the canned tomatoes; turn the heat to low and heat until the pasta is cooked.
6) Toss with cooked pasta and serve.

Calories per serving: 620

Vegetarian Chili

Makes 8 to 10 cups, depending on the liquid
5 servings, approximate serving size: 2 to 2 ½ cups

½ cup extra virgin olive oil
2 cups chopped onion (red or white)
3 cups of corn, canned, drained or frozen, defrosted
4 cups (28 ounces) canned crushed tomatoes
1 ½ cups each: black, kidney, pinto, cannelloni beans, drained and rinsed. You use any combination that you like

You can use all or some of these spices:
2 teaspoons ground cumin
1 tablespoon chili powder
2 teaspoons dry oregano

1)Heat the olive oil on medium (4 to 5 on the dial) heat in a large pan on top of the stove or in a slow cooker. Add the onions, stir to combine with the oil; season with salt and pepper.
2)Cook for about 10 minutes or until the onions are translucent.
3)Stir in the drained corn and cook for another 5 minutes. You should occasionally stir the vegetables.
4)Sprinkle the cooked vegetables with the spices. Stir to mix in evenly. Add the tomatoes and all the beans. Stir to combine. Reduce heat to medium low and simmer for about 45 minutes or longer, stirring occasionally.
5)Serve over cooked rice (preferably brown rice) or in a baked potato.

Calories per serving: 520

Baked Pasta with Chick Peas

Serving size: approximately 3 cups

1 serving -
1 1/2 tablespoons of extra virgin olive oil
1/2 cup chopped pepper, slices or pieces (frozen, defrosted or fresh)
3 tablespoons frozen, defrosted, chopped spinach or 1 cup fresh
1/2 cup canned chick peas (garbanzo beans), drained and rinsed
1/2 cup canned diced tomatoes
3 ounces dry weight whole wheat pasta

Optional: salt and pepper; herbs, grated cheese

1) Cook the macaroni as directed and drain. While the macaroni is cooking prepare the sauce.
2) Preheat the oven to 350°F. Lightly coat a 13x9x2 inch glass Pyrex pan with olive oil.
3) Heat the olive oil on medium (4 to 5 on the dial) in a frying pan about 12 inches wide. Add any optional ingredients (garlic, herbs) and stir to combine. Add the peppers to the oil; season with salt and pepper. Cook for 5 to 8 minutes.
4) Add the spinach and cook 3 to 5 minutes. Add the chickpeas and stir to combine. Cook 3 to 5 minutes.
5) Add the tomatoes and heat 2 to 3 minutes.
6) Combine the vegetables and cooked pasta and put in a baking dish. Top with grated cheese, if desired. Bake at 350°F 20 to 30 minutes or until bubbly.

Calories per serving: 650

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