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Ham and Broccoli With Rotini
Serves 4 (1 1/2 cups per serving)
Perfect for a rainy night, this one-dish
meal is really quick and easy to prepare.
4 quarts water
6 ounces dried whole-wheat or regular rotini
1 1/2 cups small broccoli florets
1 large red bell pepper, cut into thin strips
1 cup frozen whole-kernel corn, thawed
4 slices reduced-fat American cheese
3 ounces low-fat, lower-sodium ham, thinly sliced and chopped
2 tablespoons fat-free milk
1/4 to 1/2 teaspoon dried thyme, crumbled
1/8 teaspoon salt
1/8 teaspoon cayenne
In a stockpot, bring the water to a boil over high heat. Boil the pasta for 7 minutes.
Stir in the broccoli and bell pepper. Cook for 2 to 3 minutes, or until the broccoli is tender-crisp. Drain well in a colander. Return to the pot.
Stir in the remaining ingredients. Spoon the mixture onto plates.
Nutrition Analysis (per serving): 292 Calories, 5.0g Total Fat (2.5g Saturated, 0.5g Polyunsaturated, 0.5g Monounsaturated), 19mg Cholesterol, 587mg Sodium, 48g Carbohydrates (3g Fiber, 7g Sugar), 17g Protein
Dietary Exchanges: 3 starch, 1 vegetable, 1 lean meat
This recipe is reprinted with permission from American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss. Copyright ? 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.