Recipe: Cannellini beans with wilted greens

Dietitian's tip: Cannellini beans are white-colored kidney beans. They're an excellent source of folate and a good source of iron and fiber. Their high-quality protein makes them a great stand-in for meat.

     

Ingredients

Directions

In a large saucepan over high heat, combine the beans, water, bay leaf, oregano and whole garlic clove. Bring to a boil. Reduce heat to low, cover partially and simmer until the beans are tender, 60 to 75 minutes. Drain and discard the bay leaf and garlic.

In a large saucepan, heat the olive oil over medium-high heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the tomatoes, minced garlic and anchovies, if using.

Saute until the tomatoes are softened, about 4 minutes. Stir in the escarole and cooked beans and cook until the greens are wilted and the beans are heated through, about 3 minutes. Season with the salt and pepper and sprinkle with the Parmesan. Serve immediately.

Nutritional Analysis

(per serving)

Calories	143	Monounsaturated fat	1 g
Protein	8 g	Cholesterol	1 mg
Carbohydrate	23 g	Sodium	179 mg
Total fat	3 g	Fiber	6 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	1
Protein and dairy	1
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	1
Nonstarchy vegetables	1
Meat and meat substitutes	1
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	1
Nuts, seeds and dry beans	2
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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