| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains, Dairy | Italian | Eat-lf mail, Entreé, Meatless | 4 | Servings |
INGREDIENTS
| 1 | Vidalia onion, halve thinly | |
| slice | ||
| 3 | Garlic cloves, crushed | |
| 1 | t | Olive oil |
| Freshly ground black pepper | ||
| Coarse salt | ||
| 3 | c | Escarole, roughly chopped |
| 4 | c | Spinach leaves, roughly |
| chopped | ||
| 1 | Watercress, stems optional | |
| roughly chopped | ||
| 2 | c | Cooked red kidney beans |
| rinse and drained | ||
| 4 | T | Lemon tarragon ff dressing |
| bottled | ||
| ts Balsamic vinegar | ||
| 1 | ts Sugar | |
| tb Grated parmesan cheese | ||
| tb Wheat germ, toasted | ||
| Breadsticks | ||
| c White sauce | ||
| tb Fontina cheese | ||
| Plums | ||
| 8759 | 7-7paper). MC3 nutrition analysis for menu. 1997-A, 7-7paper. MC3 nutrition analysis for menu. 1997-Aug: KitPATh |
INSTRUCTIONS
~---------------------OR--------------------------- ~------------------TO SERVE------------------------ In a very large saute or wok, combine onion and oil. Cook over medium-high heat, stirring often. While it is cooking, peel and crush the garlic and add it to the pan. When fragrant (3 to 5 mins) add the escarole, increase heat to high and stir fry to wilt (1 to 2 mins). Add spinach and cress and cook very briefly (1 min). Clear a space in the center of the pan and add the beans. Spread them a bit to warm them. While they are warming add the bottled Tarragon flavored honey mustard lemon dressing. (Original recipe suggests a small amount of sweetened vinegar: vinegar to a measure of sugar, stir with a small rubber spatula and add this to the beans; mix.) Optional: If needed cover the pan and cook for a minute or two until beans are heated through and the flavors are blended. Serve hot. **PER SERVING: the dish, 139 cals, 2.3 g fat (15% of cals); the menu, 270 cals, 6.3 g fat (20%). MENU : Garlicky dish for summer goes well with a starch like polenta or breadsticks; round out with a small amount of gorgonzola or fontina cheese melted in a white sauce for the bread. Fresh fruit or fruity yogurt for dessert. PANTRY AND MARKET : Briannas (Del Sol Fod Co., Brenham, Texas) makes a fat free Lemon Tarragon dressing: 2 tbsp (30ml) 35 cals. Avoid tough spinach leaves for this dish. Skip the escarole and use romaine, or another favorite, not too bitter-green. Vary by using different beans: fava, cannellini ~- [ C R E D I T S ] -- 1996: Quick and healthy low-fat cooking from the food editors of prevention magazine; Rodale (ISBN on Elf: "A "do again!" summer dish. Recipe by: Prevention's Healthy Italian Cooking Posted to Digest eat-lf.v097.n200 by KitPATh <phannema@wizard.ucr.edu> on Aug 08, 1997
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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 153
Calories From Fat: 29
Total Fat: 3.4g
Cholesterol: 1.9mg
Sodium: 1343.8mg
Potassium: 700.6mg
Carbohydrates: 23.1g
Fiber: 8.9g
Sugar: 2.6g
Protein: 10.1g