Tag Archives: Beans

Diet Nutritional

The Diet Nutritional Plan: How to Roast Vegetables Like a Pro

Leave a comment

If you know how to roast vegetables, you’ll be able to make them taste as if they have been fried. I’ll jump right to it. Here are the simple steps:

1. Pick your vegetable. It should be solid ex: Asparagus, Beans, Brussels Sprouts, Peppers, Onions, Root Vegetables, Squash, etc.

2. Cut the vegetables into uniform pieces, that are some what thick.

3. Preheat the oven at 400 degrees.

4. Spray a pan lightly with PAM spray.

5.  Lay the vegetables on the pan, in a single layer.

6. Roast the vegetables for 10 minutes.

7. Flip the vegetables and put back on a single layer.

8. Cook the vegetables for an additional 10 minutes, til brown.
Continue reading The Diet Nutritional Plan: How to Roast Vegetables Like a Pro →

Diet Nutritional

Greens, Onions, Tomatoes and Beans

Leave a comment
Diet Nutritional Stats Greens and Beans
Serving Size 227 g
Amount Per Serving
Calories 252 Calories from Fat 40
% Daily Value
Total Fat 4.5g 7%
Saturated Fat 0.7g 3%
Cholesterol 0mg 0%
Sodium 194mg 8%
Total Carbohydrates 39.8g 13%
Dietary Fiber 15.7g 63%
Sugars 3.8g
Protein 15.7g
Vitamin A 116% Vitamin C 83% Iron 30% Calcium 15%
  1. 2 tablespoons olive oil
  2. 1 large onion, chopped
  3. 2 garlic cloves, chopped
  4. 1 14 1/2-ounce can diced tomatoes in juice
  5. 1 1/2 teaspoons smoked paprika
  6. 1 141/2-ounce can vegetable broth
  7. 8 cups coarsely chopped assorted greens (such as kale, mustard greens, and collard greens; about 8 ounces)
  8. 1 15-ounce can cannellini (white kidney beans), drained

Heat oil in heavy large pot over mediumhigh heat. Add onion and sauté until soft and beginning to brown, about 6 minutes. Add garlic; stir 1 minute. Add tomatoes with juice and paprika; stir 1 minute. Add broth and greens; bring to boil, stirring often. Reduce heat to medium-low, cover, and simmer until greens are wilted and tender, stirring occasionally, about 15 minutes. Stir in beans and simmer 1 minute to heat through

Diet Nutritional

Farfalle with Spinach and Garbanzo Beans

1 Comment
Diet Nutritional Stats Farfalle with Spinach and Garbanzo Beans
Serving Size 208 g
Amount Per Serving
Calories 381 Calories from Fat 41
% Daily Value
Total Fat 4.6g 7%
Saturated Fat 0.6g 3%
Cholesterol 0mg 0%
Sodium 233mg 10%
Total Carbohydrates 67.6g 23%
Dietary Fiber 14.6g 58%
Sugars 8.8g
Protein 19.1g
Vitamin A 68% Vitamin C 23% Iron 38% Calcium 11%
  1. PAM cooking spray
  2. 1 large onion, chopped
  3. 4 large garlic cloves, minced
  4. 2 cups canned unsalted chicken broth
  5. 1 15 1/2-ounce can low-sodium garbanzo beans (chick peas), rinsed, drained
  6. 1 10-ounce package frozen leaf spinach, thawed, squeezed dry
  7. 12 ounces whole wheat bow tie pasta, freshly cooked

Heat PAM cooking spray in heavy large nonstick skillet over medium heat. Add onion and garlic and sauté until tender, about 10 minutes. Pour in chicken broth and simmer until liquid is reduced by half, about 4 minutes. Add garbanzo beans and spinach and boil 1 minute. Transfer spinach mixture to large bowl. Add pasta. Drizzle pasta with remaining 2 teaspoons olive oil and toss. Season pasta generously with pepper; toss well.