Real African Dishes: [MC-AllEthnic-Recipes] Italian Greens and Beans - 4 pts plus; 8g protein, 25g total carbohydrate

Wednesday, May 1, 2013

[MC-AllEthnic-Recipes] Italian Greens and Beans - 4 pts plus; 8g protein, 25g total carbohydrate

* Exported from MasterCook *

                         Italian Greens and Beans

Recipe By     :
Serving Size :
8     Preparation Time :0:00
Categories    :
LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 30%)          Vegan

Amount Measure       Ingredient -- Preparation Method
-------- ------------ --------------------------------
3        small heads escarole -- (approximately 1 1/2 pounds)
3        tablespoons extra virgin olive oil
6                     garlic cloves -- sliced
into paper-thin slices or minced
     1/4      teaspoon crushed red pepper -- (optional)
3               cups cooked cannelini -- or other white beans,
including liquid
                        Salt and pepper -- to taste

To prepare escarole, cut out core of each head, then cut
leaves into
bite-sized pieces. Rinse leaves several times in cold
water until all the
dirt has been rinsed off. Drain escarole of as much
liquid as possible
prior to sautéing.

Combine olive oil, garlic and crushed red pepper in a
large sauté or
frying pan and heat together over medium heat until
garlic begins to
lightly brown(approximately 5 to 6 minutes). Be very
careful not to burn
garlic as it will turn bitter.

Once garlic has browned, increase the heat and add
drained escarole leaves
and sauté, turning frequently with a pair of tongs. This
step can be done
in batches if necessary. Escarole is finished once it has
wilted but is
still bright green (approximately 2 to 3 minutes).
Transfer sautéed
escarole to a colander to drain.

Add beans and liquid to the same pan and bring to a
simmer over medium
heat. Return sautéed escarole to the pan, combine well,
and season to
taste with salt and pepper. Keep warm until ready to
serve. If additional
liquid accumulates in the dish as it sits, drain it prior
to serving.

Serves 8

Fresh escarole combines with pantry classics of olive
oil, crushed red
pepper and canned cannelini beans in this simple, nutritious
side dish
that pairs well with hearty entrées. While we like the
flavor of escarole
best, this dish can also be made with spinach, mustard
greens, kale or
broccoli rabe.

Per serving (191g-wt.): 180 calories (50 from fat/28%
fat), 6g total fat,
1g saturated fat, 8g protein, 25g total carbohydrate (7g
dietary fiber, 0g
sugar), 0mg cholesterol, 170mg sodium

Cuisine:
"Italian"
Source:
"Whole Foods
Market"
S(Formatted by Chupa Babi):
"April
2013"
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Per Serving (excluding unknown items): 145 Calories; 5g
Fat (32.2%
calories from fat); 7g Protein; 18g Carbohydrate; 6g
Dietary Fiber; 0mg
Cholesterol; 9mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2
Vegetable; 1 Fat.

Nutr. Assoc. : 0 0 0 0 26386 0