BEANS: Multi-Bean Medley - 3 pts, 23 g carbohydrate, 9 g dietary fiber

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Multi-Bean Medley - 3 pts, 23 g carbohydrate, 9 g dietary fiber

 

Recipe By :The American Institute for Cancer Research (AICR)

Serving Size : 6 Preparation Time :0:00

Categories : LowerCarbs LowFat (Less than 30%)

Quick Vegan

Veggie WW

 

Amount Measure Ingredient -- Preparation Method

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

8 oz. green beans -- trimmed and halved crosswise

16 oz. frozen edamame -- 1 bag

2 tsp. olive oil

1 cup onion -- finely chopped

3 garlic cloves -- finely minced

1 bay leaf

Fresh rosemary sprigs -- to taste

1 can unsalted small white beans -- (15 oz.) such as

cannelloni, rinsed and drained

1 medium carrot -- diced

1 celery stalk -- diced

1 cup vegetable 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 vegetable 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,

9 g dietary fiber, 12 g protein, 220 mg sodium.

 

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.

 

Description:

" 3 pts "

S(Formatted by Chupa Babi):

" 07.15.08 "

Start to Finish Time:

" 0:30 "

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

 

Per Serving (excluding unknown items): 198 Calories; 7g Fat (28.6% calories from

fat); 16g Protein; 23g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 112mg

Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 27283 0 0 0 0 0 0