The Quick Cook - quick recipes - Brief Article - Recipe

Sunset, Sept, 2001 by Barbara Goldman

Entrees in 30 minutes or less

Pasta and beans

* Dried pasta and canned beans are pantry partners without peer, ever-ready to pair up in hearty main dishes that satisfy in a hurry. The traditional Italian pasta e fagioli (pasta and beans) sets a fine standard. But when you consider the multitude of pasta shapes and the wide selection of canned beans available, the number of possible combinations is staggering. Both pasta and beans absorb liquid as they stand, so if dinner isn't served as promptly as you'd planned, you may need to add a little more broth to these lean, quick main dishes.

Cannellini and Penne Soup

PREP AND COOK TIME: About 30 minutes

MAKES: 6 servings

1 pound low-fat mild turkey Italian sausages, casings removed

1 onion (1/2 lb.), peeled and chopped

4 cloves garlic, peeled and pressed

1 can (14 1/2 oz.) fat-skimmed chicken broth

1 can (8 oz.) tomato sauce

1/2 cup dry red wine

1 teaspoon dried oregano

8 ounces dried penne pasta

3/4 pound arugula (about 10 cups)

2 cans (15 oz. each) cannellini (white) beans, rinsed and drained About 1/2 cup shredded parmesan cheese Pepper

1. In a 5- to 6-quart pan over high heat, break meat into chunks with a spoon. Add onion and garlic and stir often until onion is limp, about 5 minutes.

2. Add broth, tomato sauce, wine, oregano, pasta, and 2 cups water. Stirring often, bring to a boil and cook until pasta is just tender to bite, about 10 minutes.

3. Rinse, drain, and coarsely chop arugula. Add arugula and beans to pasta mixture. Stir occasionally until soup is boiling, about 3 minutes.

4. Ladle into bowls and add cheese and pepper to taste.

Per serving: 471 cal., 21% (99 cal.) from fat; 30 g protein; 11 g fat (3.6 g sat.); 59 g carbo (8.4 g fiber); 1,152 mg sodium; 45 mg chol.

Black Beans and Fettuccine with Turkey

PREP AND COOK TIME: About 25 minutes

MAKES: 6 servings

1 cup chopped red bell pepper

1/2 cup chopped onion

2 cloves minced garlic

1 tablespoon olive oil

2 cups fat-skimmed chicken broth

1 pound dried fettuccine

1 package (10 oz.) frozen corn kernels

2 cans (15 oz. each) black beans, rinsed and drained

3 cups bite-size pieces boned, skinned cooked turkey breast (3/4 lb.)

2 cups purchased tomato salsa

1/2 cup chopped fresh cilantro

1/2 cup lime juice

1/2 cup orange juice Salt and pepper

1. In an 8- to 10-quart pan over high heat, stir bell pepper, onion, garlic, and oil until onion is limp, about 5 minutes. Add broth, 1 cup water, and fettuccine. Stir often until pasta is just firm to bite, 8 to 10 minutes.

2. Add corn, beans, turkey, and salsa. Stir until soup is simmering, about 3 minutes. Mix in cilantro, lime juice, and orange juice. Ladle into bowls and add salt and pepper to taste.

Per serving: 587 cal., 8.3% (49 cal.) from fat; 41 g protein; 5.4 g fat (0.7 g sat.); 96 g carbo (11 g fiber); 914 mg sodium; 47 mg chol.

White Bean and Orzo Salad with Shrimp

PREP AND COOK TIME: About 25 minutes

MAKES: 4 servings

1/2 pound dried orzo pasta (1 1/4 cups)

1 1/2 cups chopped onions

1 tablespoon olive oil

1 can (15 oz.) small white beans, rinsed and drained

1/2 pound shelled cooked tiny shrimp, rinsed and drained

2 cups rinsed and halved cherry tomatoes

1/4 cup fat-skimmed chicken broth

1/3 cup lemon juice

1/3 cup chopped fresh mint leaves

1/4 cup chopped parsley Salt

1. In a 6- to 8-quart pan over high heat, bring 2 quarts water to a boil. Add pasta; cook until tender to bite, 9 to 11 minutes. Drain; immerse in cold water. When pasta is cool, in about 3 minutes, drain and pour into a large bowl.

2. Meanwhile, in a 10- to 12-inch frying pan over high heat, stir onions in oil until limp and slightly browned, about 5 minutes. Add to pasta along with beans, shrimp, cherry tomatoes, broth, lemon juice, mint, and parsley. Mix and add salt to taste.

Per serving; 408 cal., 13% (51 cal.) from fat; 27 g protein; 5.7 g fat (0.8 g sat.); 68 g carbo (8.7 g fiber); 520 mg sodium; 111 mg chol.