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Time Less than 1 Minute 1-10 Minutes 10-30 Minutes 30-60 Minutes 60+ Minutes |
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Cooked by: Chef / Last Modified: 3/24/2004 / Base: Vegetables / Number of Servings: 4 |
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Directions: 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.
Per Serving: about 540 calories, 21 g protein, 15 g fat, 85 g carbohydrate,
very high source fibre, good source calcium, excellent source iron
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3. Drain excess fat. Add 7 grain vegetable & brown rice loaf Chop the nuts fine, or run through a food grinder. Add the remaining
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Quick broccoli & rice casserole NOTE: Cooking times are based on the use of a 625-750 watt microwave oven
and
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Follow package directions for frozen Broccoli w/Cheese Sauce.
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Add the chicken, h |
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