| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Vegetarian | Vegtime5 | 4 | Servings |
INGREDIENTS
| 1 1/2 | T | Olive oil |
| 3 | Cloves garlic, minced up to | |
| 3 | Scallions, sliced | |
| OR good-sized bunch garlic | ||
| chives minced | ||
| 32 | oz | Canned beans, drained and |
| rinsed | ||
| pink or black or navy | ||
| beans | ||
| 1 | t | Chili powder |
| 12 | oz | Spring greens with small |
| leaves stemmed up to 16 | ||
| such as arugula or | ||
| watercress or baby | ||
| Spinach), Spinach | ||
| Salt and freshly ground | ||
| black pepper |
INSTRUCTIONS
4 SERVINGS DAIRY-FREE Meal plan: Cook some quick-cooking brown rice. Make a simple coleslaw with shredded cabbage and a natural, low-fat dressing. Serve with a steamed green vegetable, such as broccoli or green beans. In large skillet, heat oil over medium heat. Add garlic and cook over low heat, stirring, 30 seconds. Add scallions and cook, stirring, 1 minute. Stir in beans, chili powder, and 1/4 cup of water. Bring to a simmer, then mash just enough beans with back of wooden spoon to create a thick, saucy base. Cover and cook over low heat while preparing greens. In large pot, steam greens with only the water clinging until wilted, 1 to 2 minutes. Remove from heat and add to beans; stir well. Season with salt and pepper and serve. PER SERVING: 230 CAL.; 13G PROT.; 6G TOTAL FAT (1G SAT, FAT); 34G CARB.; 0 CHOL.; 9MG SOD.; 12G FIBER Converted by MC_Buster. By Kathleen <[email protected]> on Feb 26, 1999. Recipe by: Vegetarian Times, March 1999, page 60 Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 485
Calories From Fat: 64
Total Fat: 7.4g
Cholesterol: 0mg
Sodium: 1004.3mg
Potassium: 1331.1mg
Carbohydrates: 78.7g
Fiber: 29.8g
Sugar: <1g
Protein: 30.4g