BEANS: Lima Bean Ragout with Tomatoes and Thyme - 3 pts, Carbohydrate 23 g; Fiber 6 g

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Lima Bean Ragout with Tomatoes and Thyme - 3 pts, Carbohydrate 23 g; Fiber 6 g

 

Recipe By :The New Mayo Clinic Cookbook, published by Mayo Clinic Health

Information and Oxmoor House, and winner of the 2005 James Beard award.

Serving Size : 6 Preparation Time :0:00

Categories : LowCal (Less than 300 cals) LowerCarbs

LowFat (Less than 30%) Quick

Vegan Veggie

WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

4 pounds fresh lima beans -- shelled, or 2 packages frozen lima

beans, thawed

2 tablespoons olive oil

1 tomato -- peeled and seeded, then diced

1/2 yellow onion -- chopped

3 cloves garlic -- minced

1 bay leaf

1 1/2 teaspoons chopped fresh thyme

1/4 teaspoon salt

1 cup vegetable stock -- or broth

2 tablespoons chopped fresh flat-leaf parsley -- (Italian)

 

Bring a large saucepan 3/4 full of water to a boil. Add the lima beans and cook

until just tender-crisp, about 6 minutes. Transfer with a slotted spoon to a

bowl of ice water to stop the cooking. Drain and set aside.

 

In a saucepan, heat 1 tablespoon of the olive oil over medium heat. Add the

tomato, onion, garlic, bay leaf, thyme and salt and saute until the vegetables

soften, about 5 minutes.

 

Add the stock and bring to a boil over medium-high heat. Reduce the heat to low,

add the cooked lima beans and simmer, uncovered, until heated through, 2 to 3

minutes. Discard the bay leaf and transfer to a serving bowl. Drizzle with the

remaining 1 tablespoon olive oil and sprinkle with the chopped parsley.

 

SERVES 6

 

Nutritional Analysis (per serving): Calories 160 (28% fat); Total fat 5 g

(Saturated fat< 1 g, Monounsaturated fat3 g); Carbohydrate 23 g; Fiber 6 g;

Protein6 g; Cholesterol0 mg; Sodium261 mg

 

Dietitian's tip: Also known as butter beans, fresh limas are creamy with a mild

flavor. Keep an eye out for them at your farmers market. Fresh fava (broad)

beans are a good substitute in this flavorful side dish.

 

Description:

" 3 pts "

S(Formatted by Chupa Babi):

" 07.15.08 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 904 Calories; 9g Fat (8.2% calories from

fat); 59g Protein; 157g Carbohydrate; 66g Dietary Fiber; trace Cholesterol;

551mg Sodium. Exchanges: 10 1/2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 1

Fat.

 

 

Nutr. Assoc. : 2391 0 0 0 0 0 0 0 0 0