Date:    Sun, 08 Jan 95 13:58:53 EST
 From:    tkreider@census.gov (Tom Kreider)
 
 Made this today.  Great!  It’s from 500 Fatfree Recipes.
 
           Recipe: Ziti with Great Northern Beans
           Servings: 6
           Serv. Size: 2 Cup (s)
           Prep. Time:  0:40
 
           Portion                    Ingredient
           *******                    **********
           1/4 Cup (s)                 Vegetable Stock
           1/2 Cup (s)                 Onion chopped
           2 Medium                   Garlic clove minced
           20 Ounce (s)                Tomato canned low sodium
           1 Cup (s)                   Navy beans
           10 Ounce (s)                Ziti  (it’s pasta)
           1/2 Cup (s)                 Parsley fresh
           1/4 teaspoon (s)            Pepper
           1/2 teaspoon (s)            Thyme, ground
           1/2 teaspoon (s)            Basil
 
 
           cook ziti al dente and drain.  heat stock add onions and
           garlic, saute until clear.  add tomotoes and simmer 10
           minutes. add beans and seasonings, simmer 10 more minutes.
           Serve over ziti and sprinkle with parsley.
 
           Nutritional Analysis
 
           Calories           ( 253 cal)    Vitamin D    (   0 IU )
           Protein            (10.5 g  )    Thiamine     (0.59 mg )
           Carbohydrate       (  52 g  )    Riboflavin   (0.26 mg )
           Total Fat          ( 1.2 g  )    Niacin       ( 4.8 mg )
           Saturated Fat      (0.18 g  )    Vitamin B6   (0.20 mg )
           Mono-Unsaturated   (0.14 g  )    Folate       ( 126 mcg)
           Poly-Unsaturated   (0.49 g  )    Sodium       (  48 mg )
           Cholesterol        (   0 mg )    Calcium      ( 118 mg )
           Dietary Fiber      ( 6.6 g  )    Magnesium    (  71 mg )
           Caffeine           (   0 mg )    Potassium    ( 656 mg )
           Vitamin A          (  61 RE )    Iron         ( 5.9 mg )
           Vitamin C          (  54 mg )    Zinc         (1.52 mg )
 
           Calories from  Protein: 16 %  Carbohydrate: 80 %  Fat:  4 %

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