Rotini with Cannellini Beans, Real Taco Seasoning , and Microwave Broccoli and Pepper Quesadillas

A night at home with just the girls.  I wanted to cook something fresh and flavorful.  Rotini with Cannellini Beans can be served warm or chilled and uses fresh ingredients.  

Have you ever looked at the ingredients to packaged taco seasoning?  Check this out! Ingredients: Yellow Corn Flour, Salt, Maltodextrin, Paprika, Spices, Modified Corn Starch, Sugar, Garlic Powder, Citric Acid, Autolyzed Yeast Extract, Natural Flavor, Caramel Color (sulfites).  1.  The caramel coloring is a food dye that is in the process of being banned by the FDA due the links to cancer. 2.  Maltodexterin is very high on the glycemic index (105). This is 5 points higher than glucose (100) and almost twice that of sugar (59).   3. Ingredients are listed in the order of prevalence.  Why isn’t a spice listed until #4?  Taco seasoning couldn’t be any easier to make.  Make a quadruple batch and store in an airtight container. 

Quesadillas are a kid favorite.  Cheese smothered between two flour tortillas – what’s not to love!  These have an opportunity to be yummy and healthful!  Microwave Broccoli and Pepper Quesadillas are prepared in the microwave in under 10 minutes.  Kids could easily prepare these from start to finish – a great lunch or afternoon school snack!  (Parents please help with the microwave.)  Our oldest daughter kept asking for seconds (broccoli is her favorite vegetable).  Pair with a dollop of plain Greek yogurt (instead of light sour cream). Greek yogurt makes the perfect substitution for light sour cream.  One cup of Greek yogurt is fat free and contains 23 grams of protein!  

Rotini with Cannellini Beans

Serves 4

4 ounces uncooked rotini pasta

2 Roma tomatoes, chopped

1 (15 ounce) can cannellini beans, rinsed and drained

5 ounces fresh baby spinach, chopped

1/2 cup shredded Parmesan cheese

Salt and pepper to taste.

Cook pasta according to package directions. Meanwhile, in a large serving bowl, combine the tomatoes, beans, spinach and Parmesan.  Drain pasta and rinse with cold water.  Pour into the tomato mixture.  Toss to combine. Season with salt and pepper.  Serve or refrigerate until serving. 

Real Taco Seasoning 

Makes 20 servings

2 tablespoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon dried oregano
1 teaspoon paprika
3 teaspoon ground cumin
2 teaspoon sea salt
2 teaspoon fresh ground black pepper

In a bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.

Microwave Broccoli and Pepper Quesadillas

Serves 4

4 cups fresh broccoli florets, cut into thick slices

1 large sweet red pepper, julienned

1 tablespoon minced fresh cilantro

2 garlic cloves, minced

2 teaspoons Real Taco Seasoning

8 flour tortillas (6 inches)

1 1/2 cups (6 ounces) shredded reduced-fat Mexican cheese blend

Non-fat plain Greek yogurt (optional)

In a 1 1/2-quart microwave-safe dish, combine the first 5 ingredients. Cover and cook on high for 5 minutes or until vegetables are tender.

Divide vegetable mixture evenly over 4 tortillas; sprinkle with cheese. Top each with remaining tortilla. Place a filled tortilla on a microwave-safe plate; cover with a piece of paper towel.  Microwave on high for 30-45 seconds or until cheese is melted. Repeat with remaining quesadillas. Cut each quesadilla into wedges.  Top with non-fat plain Greek yogurt.