Baked Beans and Tomato Casserole - 33.8g Carbs, 8g Fiber, 7.3g Sugar
From: Nancy Gaifyllia, former About.com Guide - greekfood.about.com
In Greek: Yigandes Plaki pronounced YEE-ghahn-dess plah-KEE
Try to find original yigandes (gigantes, gigandes) beans at a Greek
or ethnic market for this dish, otherwise use the biggest lima beans
you can find. This dish is as popular in my home as pasta dishes...
maybe more, and it is a favorite dish especially during Lent.
Cook Time: 3 hours
Total Time: 3 hours
1 lb yigandes (or big lima beans), soaked for 12 hours, drained
2 - 3 cloves garlic, minced
2 medium onions, finely chopped
1/2 cup olive oil
1 lb ripe tomatoes, peeled, finely chopped OR
16 oz canned chopped plum tomatoes
2 small vegetable bouillon cubes OR
beef for non-vegetarians/non-vegans
Sea salt (optional)
Freshly ground pepper
2 Tbsp fresh parsley, chopped
2 cups water (1 1/2 cups if using canned tomatoes)
Add the beans to a pot with enough cold water to cover well. Bring to
a boil, reduce heat and cook at a slow boil for 1 hour. Drain and set
aside.
Preheat the oven to 325F (160C).
Using a wooden spoon, saute the onion and garlic in the olive oil until soft. Add tomatoes (if using canned, add all liquid as well), bouillon cubes, salt, pepper, parsley, and water, and allow to boil gently for 10-30 minutes, until it begins to thicken.
Place the beans in an oven-proof pan, add tomato mixture, stir and
spread mixture out evenly. Bake 1 1/2 to 2 hours, or until beans are
soft. (Check the dish during cooking and if needed, add a small amount of boiling water.) The dish will look crispy on top.
Remove from the oven, cover, and allow to cool.
Serve warm or at room temperature.
Serving note:
Restaurants serve this as a meze (in small portions), but because of
the quantity in which it's fixed, unless you're planning a selection
of mezether for a large gathering, it works better as a main dish.
Reheating:
When using after refrigerating, allow it to come to room temperature,
or heat briefly in the microwave. This dish is not served hot.
Nutrition From: www.caloriecount.about.com Does not include the
optional salt.
Servings: 4
Serving Size: 433 g (433 g = 15.273 oz // 15.27 oz = 1.90 cups)
Nutrition per Serving:
395 Calories, 240 Calories from Fat, 26.7g Total Fat, 3.9g Saturated Fat, 0mg Cholesterol, 328mg Sodium, 33.8g Total Carbs, 8g Dietary Fiber, 7.3g Sugars, 9.9g Protein
Vitamin A 27% - Vitamin C 80% - Calcium 7% - Iron 23%
Nutrition Grade: B
Good points:
Very low in cholesterol
High in manganese
Very high in vitamin C
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