| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains | Vegetarian | Low-fat, Vegetarian | 4 | Servings |
INGREDIENTS
| 1/2 | c | White beans |
| soaked in water overnight | ||
| 1 | Bay leaf | |
| 4 | Garlic cloves, peeled | |
| 1/3 | c | Vegetable stock |
| 2 | Red bell peppers | |
| cut into 1/2-inch strips | ||
| 4 | c | Swiss chard or escarole |
| washed well and cut | ||
| into 1/2-inch strips | ||
| 1 | T | Grated lemon zest |
| 1/2 | t | Salt |
| Freshly ground pepper | ||
| 2 | T | Lemon juice |
| 1/4 | lb | Penne pasta, uncooked |
| 1/4 | lb | Farfalle pasta, uncooked |
INSTRUCTIONS
Rinse the beans, put them in a saucepan, and cover with 2 cups cold water. Add the bay leaf and 2 cloves of garlic and bring to a boil over high heat. Reduce the heat and simmer until tender, 45 to 60 minutes. Remove the pot from the heat. Bring the vegetable stock to a simmer in a saute pan over moderate heat. Add the pepper strips and simmer for 5 to 8 minutes, then add the greens, 2 cloves of garlic that have been minced, and lemon zest and stir well, until the greens are wilted, 3 to 4 minutes. Drain the beans (most of the liquid will have been absorbed) from the cooking liquid with a slotted spoon and add them to the peppers and greens. Warm through. Season to taste with the salt, pepper, and lemon juice. Meantime, cook the pasta according to the package directions. Drain and toss with the beans and vegetables. Per Serving =========== Calories: 319 Protein: 14 grams Carbs: 63 grams Sodium: 356 mg Fat 2 grams (6% of calories) Source: Joyce Goldstein of Square One restaurant in San Francisco Published in: Eat More, Weigh Less - by Dean Ornish, M.D. Typed for you by Karen Mintzias File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/54lowfat.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 215
Calories From Fat: 4
Total Fat: <1g
Cholesterol: 0mg
Sodium: 298.4mg
Potassium: 631.5mg
Carbohydrates: 42.3g
Fiber: 6.7g
Sugar: 3.3g
Protein: 10.4g