For more delicious recipes please visit Diets and Healthy Recipes at The Best Years in Life
For more Recipes and Health Tips, please visit Ask Tony Isaacs: Featuring Luella May forum
Spill the Beans about Beans
Beans are not the typical American side dish, but they are nutritious and delicious and deserve a place on your dinner plate. Beans supply important phytochemicals and are a great source of fiber. According to AICR’s landmark report on diet and cancer prevention, there is probable evidence linking foods containing dietary fiber to a lower risk of colorectal cancer. This recipe features green beans and canned white beans as well as edamame, immature soybeans that are commonly seen in Asian cuisine. Rosemary and garlic liven up this dish with unexpected flavors.
Multi-Bean Medley
8 oz. green beans, trimmed and halved crosswise
1 (16 oz.) bag frozen edamame
2 tsp. olive oil
1 cup onion, finely chopped
3 garlic cloves, finely minced
1 bay leaf
Fresh rosemary sprigs, to taste
1 can (15 oz.) unsalted small white beans, such as cannelloni, rinsed and drained
1 medium carrot, diced
1 celery stalk, diced
1 cup fat-free, reduced-sodium chicken broth
Salt and freshly ground pepper, to taste
3 Tbsp. flat-leaf parsley, finely chopped
Bring a pot of salted water to a boil. Add the green beans and cook them at a simmer until they are crisp yet tender, about 4 minutes. Scoop the beans out of the boiling water with a slotted spoon and transfer the beans to a bowl of ice water. When the beans are cool, drain the water.
Return the pot of water to a rapid boil and add the edamame. Cook for 4 minutes, drain and rinse the beans under water. If edamame are in pods, shell them.
In a 4-quart saucepan, heat the olive oil. Add the onion, garlic, bay leaf and rosemary. Cook over low heat, stirring frequently, until the onion is soft, about 4 minutes.
Add the canned white beans, carrots, celery and chicken broth. Bring the mixture to a simmer and cook, covered, for about 10 minutes, stirring occasionally. Add the green beans and edamame and simmer, uncovered, until just heated through. Season to taste with salt and pepper. Stir in the parsley. Discard the bay leaf and rosemary sprigs and serve.
Makes 6 servings.
Per serving: 180 calories, 6 g total fat (0 g saturated fat), 23 g carbohydrate, 12 g protein,
9 g dietary fiber, 220 mg sodium.