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  1-pot: vegetable bean casserole
 
Yield: 4 Servings
 
2 tb Butter      3 Garlic cloves minced
2 Onions chopped      2 Carrots diced
1 tb Red wine vinegar      1/2 ts Dried rosemary crushed
1/2 ts Pepper      1 pn Hot pepper flakes
3 c Spaghetti sauce      19 oz Can Romano or kidney beans -drained and rinsed
2 c Rotini pasta      2 c Broccoli chopped
1/3 c Romano cheese
 fresh grated In nonstick skillet melt butter over medium-low heat; cook garlic onions and carrots covered for about 10 minutes or until softened. Stir in vinegar rosemary pepper and hot pepper flakes; cook covered for about 15 minutes or until onions are very soft. Stir in sauce; bring to boil. Reduce heat; simmer for about 5 minutes or until thickened. Stir in beans; set aside. Meanwhile in large pot of boiling salted water cook pasta for 5 minutes. Add broccoli; [tip: peel broccoli stalks so that they will cook in the same amount of time as the florets.] cook for about 1 minute or until pasta is almost tender and broccoli is bright green and still crisp. Drain and return to pot. Stir in tomato mixture. Pour into greased 8-inch square baking dish; sprinkle with Romano cheese. Cover with foil. [Can be prepared to this point and cooled in refrigerator. Cove and refrigerate for up to 4 hours. Let stand at room temperature for 30 minutes before baking. Add 30 minutes to baking time.] Bake in 350F 180C oven for about 35 minutes or until heated through. Broil uncovered for about 2 minutes or until browned and bubbly. Serve with crisp cucumber and red onion salad. 4 servings for $10.14CDN [Nov 95] Per Serving: about 540 calories 21 g protein 15 g fat 85 g carbohydrate very high source fibre good source calcium excellent source iron Source: Canadian Living magazine Nov 95 Presented in article "Hearty & Healthy: Casseroles See The Light" Recipe by Canadian Living Test Kitchen [-=PAM=-] PA_Meadows@msn.com

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Organic Chia Seeds : Almost NO Taste, you can add them To Almost ANY Meal

Organic Chia Seed
The common complaint about flax seeds is that their flavor is too strong and they overpower the meal.
Organic Chia Seeds are almost tasteless, so they easily disappear into most meals.
When combined with liquid, they gel and become soft. When tossed on salads or toast, they add a little extra crunch.
Heating the seeds to add them to baking, soups, stews, sauces etc. does not affect their nutritional value.
Organic Chia Seeds : Almost NO Taste you can Add Them To Almost ANY Meal
Find Out more about Digestive Chia Seeds