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.

High fiber = at least 5 g of fiber per serving Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving Low fat = no more than 3 g of fat per serving


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