Cannellini beans with wilted greens
Dietitian's tip: Cannellini beans are white-colored kidney beans. They're an excellent source of folate and a good source of iron and fiber. Their high-quality protein makes them a great stand-in for meat.
SERVES 8
Ingredients
1 1/4 cups dried cannellini beans, picked over and rinsed, soaked overnight and drained
3 cups water
1 bay leaf
1 tablespoon chopped fresh oregano
4 cloves garlic, 1 left whole and 3 minced
1 tablespoon extra-virgin olive oil
1/2 yellow onion, chopped
2 tomatoes, seeded and diced
2 anchovy fillets, rinsed and finely chopped (optional)
1 head escarole, about 1/2 pound, stemmed and leaves coarsely chopped
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons grated Parmesan cheese
Directions
In a large saucepan over high heat, combine the beans, water, bay leaf, oregano and whole garlic clove. Bring to a boil. Reduce heat to low, cover partially and simmer until the beans are tender, 60 to 75 minutes. Drain and discard the bay leaf and garlic.
In a large saucepan, heat the olive oil over medium-high heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the tomatoes, minced garlic and anchovies, if using.
Saute until the tomatoes are softened, about 4 minutes. Stir in the escarole and cooked beans and cook until the greens are wilted and the beans are heated through, about 3 minutes. Season with the salt and pepper and sprinkle with the Parmesan. Serve immediately.
Nutritional Analysis(per serving)Calories 143 Monounsaturated fat 1 g
Protein 8 g Cholesterol 1 mg
Carbohydrate 23 g Sodium 179 mg
Total fat 3 g Fiber 6 g
Saturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Protein and dairy 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 1
Meat and meat substitutes 1
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Nuts, seeds and dry beans 2
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00305
Linear Mode
