Summer Squash and White Bean Saute - 25g Carbs, 8g Fiber
From: Eating Well - July/August 2008
Bountiful summer vegetables—zucchini, summer squash, fresh tomatoes—are
quickly sauteed with protein-rich white beans and topped with Parmesan
for a hearty dish. This saute is endlessly versatile and works well
with eggplant, peppers or corn. Double it and toss the leftovers with
bowtie pasta for lunch the next day.
Serve with: Brown rice or bulgur.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber | High potassium
Active Time: 30 minutes
Total Time: 30 minutes
Servings: 4
Serving Size: about 1 1/4 cups each
1 Tbsp extra-virgin olive oil
1 medium onion, halved and sliced
2 cloves garlic, minced
1 medium zucchini, halved lengthwise and sliced
1 medium yellow summer squash, halved lengthwise and sliced
1 Tbsp chopped fresh oregano OR 1 tsp dried
1/4 tsp salt
1/4 tsp freshly ground pepper
1 15 or 19oz can cannellini or great northern beans, rinsed (see Tip)
2 medium tomatoes, chopped
1 Tbsp red-wine vinegar
1/3 cup finely shredded Parmesan cheese
1. Heat oil in a large nonstick skillet over medium heat. Add onion
and garlic and cook, stirring, until beginning to soften, about
3 minutes. Add zucchini, summer squash, oregano, salt and pepper
and stir to combine. Reduce heat to low, cover and cook, stirring
once, until the vegetables are tender-crisp, 3 to 5 minutes.
2. Stir in beans, tomatoes and vinegar; increase heat to medium and
cook, stirring, until heated through, about 2 minutes. Remove from
the heat and stir in Parmesan.
Tip:
While we love the convenience of canned beans, they tend to be high
in sodium. Give them a good rinse before adding to a recipe to rid
them of some of their sodium (up to 35 percent) or opt for low-sodium
or no-salt-added varieties. (These recipes are analyzed with rinsed,
regular canned beans.) Or, if you have the time, cook your own beans
from scratch.
Servings: 4
Serving Size: about 1 1/4 cups each
Nutrition per Serving:
195 Calories, 6g Fat, 2g Sat, 4g Mono, 5mg Cholesterol, 11g Protein,
25g Carbs, 8g Fiber, 600mg Sodium, 726mg Potassium
Nutrition Bonus: Vitamin C (50% daily value), Folate & Potassium (21% dv), Calcium, Magnesium & Vitamin A (15% dv)
1 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 1 plant-based protein, 1 fat
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