Recipes

Tuscan Bean Stew  Mayo Clinic Staff Recipe

Healthy RecipesRecipe: :The white beans (cannellini), along with garlic and rosemary or sage, are traditional ingredients in many soups and stews in Tuscany. Serve as a main course with a simple salad of mixed greens.Serves 6Ingredients

    For the croutons

  1. 1 tablespoon extra-virgin olive oil
  2. 2 cloves garlic, quartered
  3. 1 slice whole-grain bread, cut into 1/2-inch cubes
  4. 2 cups dried cannellini or other white beans, picked over and rinsed, soaked overnight, and drained
  5. 6 cups water
  6. 1 teaspoon salt
  7. 1 bay leaf
  8. 2 tablespoons olive oil
  9. 1 yellow onion, coarsely chopped
  10. 3 carrots, peeled and coarsely chopped
  11. 6 cloves garlic, chopped
  12. 1/4 teaspoon freshly ground black pepper
  13. 1 tablespoon chopped fresh rosemary, plus 6 sprigs
  14. 1 1/2 cups vegetable stock or broth

DirectionsTo make the croutons, heat the olive oil over medium heat in a large frying pan. Add the garlic and saute for 1 minute. Remove from the heat and let stand for 10 minutes to infuse the garlic flavor into the oil. Remove the garlic pieces and discard. Return the pan to medium heat. Add the bread cubes and saute, stirring frequently, until lightly browned, 3 to 5 minutes. Transfer to a small bowl and set aside.In a soup pot over high heat, combine the white beans, water, 1/2 teaspoon of the salt and the bay leaf. Bring to a boil over high heat. Reduce the heat to low, cover partially and simmer until the beans are tender, 60 to 75 minutes. Drain the beans, reserving 1/2 cup of the cooking liquid. Discard the bay leaf. Place the cooked beans into a large bowl and save the cooking pot for later use.In a small bowl, combine the reserved cooking liquid and 1/2 cup of the cooked beans. Mash with a fork to form a paste. Stir the bean paste into the cooked beans.Return the cooking pot to the stove top and add the olive oil. Heat over medium-high heat. Stir in the onion and carrots and saute until the carrots are tender-crisp, 6 to 7 minutes. Stir in the garlic and cook until softened, about 1 minute. Stir in the remaining 1/2 teaspoon salt, the pepper, chopped rosemary, bean mixture and stock. Bring to a boil, then reduce the heat to low and simmer until the stew is heated through, about 5 minutes.Ladle the stew into warmed bowls and sprinkle with the croutons. Garnish each bowl with a rosemary sprig and serve immediately.Nutritional analysis per serving
Serving size :About 1 1/4 cup stew and 1/6 of the croutons

  • Total carbohydrate48 g
  • Dietary fiber12 g
  • Sodium450 mg
  • Saturated fat1 g
  • Total fat8 g
  • Trans fat0 g
  • Cholesterol0 mg
  • Protein16 g
  • Monounsaturated fat6 g
  • Calories328
  • Added sugars0 g

Vermicelli tossed with pan-roasted asparagus and fresh  tomatoes  (Mayo Clinic Staff)

Vermicelli tossed with pan-roasted asparagus and fresh  tomatoes

Ingredients to serve two

  1. 6 asparagus spears
  2. 2 teaspoons lemon juice
  3. 2 teaspoons olive oil
  4. 4 ounces dried whole-grain vermicelli
  5. 1 medium tomato, chopped
  6. 1 tablespoon minced garlic
  7. 2 tablespoons chopped fresh basil
  8. 4 tablespoons freshly grated Parmesan cheese
  9. 1/8 teaspoon ground black pepper, or to taste

Directions Add 1 teaspoon of the olive oil to a skillet. Saute asparagus over medium-high heat until lightly browned and tender-crisp. Remove from pan and allow to cool. Cut into 1-inch pieces. Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Put the pasta to a large bowl. Drizzle the remaining 1 teaspoon olive oil over the pasta and toss gently. Add the tomato, garlic, basil, asparagus, and 2 tablespoons of the Parmesan cheese. Toss to mix evenly. Divide the pasta between individual plates. Top each serving with 1 tablespoon Parmesan cheese and black pepper, as desired. Serve immediately.  Bon Appetit!!!

__ Nutritional analysis per serving (two servings total)

Serving size :About 1 cup pasta with vegetable topping

  • Total carbohydrate 48 g
  • Dietary fiber 8 g
  • Sodium 158 mg
  • Saturated fat 2 g
  • Total fat 9 g
  • Cholesterol 9 mg
  • Protein 13 g
  • Monounsaturated fat 4 g
  • Calories 325

Strawberry, Melon, & Avocado Salad

Ingredients:

  • 1/4 cup honey
  • 2 tablespoons sherry vinegar, or red-wine vinegar
  • 2 tablespoons finely chopped fresh mint
  • 1/4 teaspoon freshly ground pepper
  • Pinch of salt
  • 4 cups baby spinach
  • 1 small avocado, (4-5 ounces), peeled, pitted and cut into 16 slices
  • 16 thin slices cantaloupe, (about 1/2 small cantaloupe), rind removed
  • 1 1/2 cups hulled strawberries, sliced
  • 2 teaspoons sesame seeds, toasted (see Tip)

Directions:

Whisk honey, vinegar, mint, pepper and salt in a small bowl.

Divide spinach among 4 salad plates. Arrange alternating slices of avocado and cantaloupe in a fan on top of the spinach. Top each salad with strawberries, drizzle with dressing and sprinkle with sesame seeds.

Tips & Notes

Make Ahead Tip: The dressing will keep, covered, in the refrigerator for up to 1 day.

Tip: To toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.

Nutrition Per serving:

Calories: 202

Fat: 8 g (1 g sat, 1 g mono)

Cholesterol: 0 mg

Carbohydrates: 24 g

Protein: 3 g

Fiber: 7 g

Sodium: 90 mg

Potassium: 503 mg

Nutrition Bonus: Vitamin C (100% daily value), Vitamin A (60% dv), Folate(18% dv).

Carbohydrate Servings:

Exchanges:1 vegetable, 2 fruit, 1 1/2 fat (mono)

Makes: 4 servings

Active Time: 20 minutes

Total Time: 20 minutes

Courtesy of eatingwell.com

Issue: June/July 2005

Frozen Fruit Sticks w/Passion Fruit & Lime Drizzle

Ingredients:

  • 100g strawberries, hulled and halved
  • 8 seedless grapes
  • 100g/4oz mango chunks
  • 100g/4oz melon chunks
  • 2 kiwi fruit, peeled and cut into chunks
  • 100g/4oz pineapple chunksFor the drizzle
  • juice 2 limes
  • 4 passion fruits, halved and seeds scraped out
  • 1 tsp icing sugar

Directions:

  1. Mix the drizzle ingredients in a small bowl, stirring until the sugar has dissolved. If you want the sauce to be smooth, pass it through a sieve to remove the seeds, or leave them in if you prefer.
  2. Skewer the fruits onto wooden skewers and drizzle the sauce on top, reserving a little for dipping. Pop the skewers in the freezer for 45 mins, until just starting to freeze. Serve with the leftover drizzle.

Nutrition stats:

Calories 31

Protein 1g

Carbohydrates 7g

Fat 0g

Saturate fats 0g

Fiber 1g

Sugar 7g

Salt 0.01g

Prep time: 20 mins Plus freezing

Servings: Makes 8

Courtesy of Good Food Magazine, 2011

http://www.bbcgoodfood.com/