Sweet Potatoes with Collards and Aduki Beans

Tiny red aduki beans deliver a low-fat source of protein and fiber while balancing the flavor of sweet potatoes and bitter greens.

2 medium sweet potatoes
1 cup low-sodium vegetable broth, divided
4 green onions, sliced and dark green parts reserved for garnish
1 red bell pepper, cored, seeded and chopped
1 bunch collard greens, thick stems removed and leaves sliced 1-inch wide
1 (15-ounce) can no-salt-added aduki beans, rinsed and drained
4 teaspoons toasted sunflower seeds
1 lime, cut into 4 wedges

Preheat oven to 400°F. Place potatoes on a baking sheet and bake until tender when pierced with a fork, 45 minutes to an hour. Let cool, then peel and cut into 1-inch chunks.

Meanwhile, in a large skillet, bring 1/2 cup broth to a simmer over medium high heat. Add white and light green parts of green onions and red bell pepper and cook about 5 minutes or until onions are translucent. Reduce heat to medium and stir in remaining 1/2 cup broth, collards and beans. Cover and cook 10 to 12 minutes or until collards are wilted and tender, stirring occasionally.

Divide greens between 2 bowls. Top with potatoes, sliced green onions, sunflower seeds and lime wedges and serve.

Per serving (about 23oz/646g-wt.): 410 calories (35 from fat), 4g total fat, 0g saturated fat, 0mg cholesterol, 170mg sodium, 76g total carbohydrate (22g dietary fiber, 12g sugar), 20g protein

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

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Whole Wheat Pasta with Mushrooms, White Beans and Arugula

The deep earthy flavor and meaty texture of cremini mushrooms is the base of this hearty recipe. Add the arugula to the hot pasta just before serving to preserve some of the leafy texture and punch of the greens.

1 pound cremini mushrooms, stems removed, rinsed and quartered
2 cups low-sodium vegetable broth, divided
3 large garlic cloves, chopped
1/4 cup balsamic vinegar
4 sage leaves, chopped
1 (15-ounce) can no-salt-added white beans (1 1/2 cups), drained and rinsed
12 ounces whole wheat pasta
1/8 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1 bunch arugula, washed and tough stems removed (about 4 tightly packed cups)

Bring a large pot of water to a boil. Meanwhile, heat a large high-sided skillet over high heat. When the pan is very hot, add mushrooms and cook, stirring constantly, until mushrooms begin to soften, shrink and release their liquid, about 2 minutes. Add 1/2 cup broth to the pan, scraping the brown bits up off the bottom as the liquid sizzles. Take care to avoid the hot steam that rises when the liquid hits the pan. Reduce the liquid by about half, stirring often for 2 minutes. Add garlic, vinegar and sage and cook 1 minute longer.

Add remaining 1 1/2 cups of broth and beans. Bring to a boil, reduce heat to medium and simmer for 10 to 12 minutes. The sauce will thicken as the liquid reduces by about half and as the beans release some starches into it.

Add pasta to the boiling water and cook according to the package instructions. Drain pasta and add it to the mushrooms along with salt and pepper. Stir to combine and coat the pasta with the sauce. Stir arugula into the hot pasta just until the greens wilt slightly. Serve immediately.

Per serving (about 13oz/369g-wt.): 370 calories (20 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 170mg sodium, 70g total carbohydrate (11g dietary fiber, 7g sugar), 15g protein

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

View the original article here

Sweet Potatoes with Collards and Aduki Beans

Tiny red aduki beans deliver a low-fat source of protein and fiber while balancing the flavor of sweet potatoes and bitter greens.

2 medium sweet potatoes
1 cup low-sodium vegetable broth, divided
4 green onions, sliced and dark green parts reserved for garnish
1 red bell pepper, cored, seeded and chopped
1 bunch collard greens, thick stems removed and leaves sliced 1-inch wide
1 (15-ounce) can no-salt-added aduki beans, rinsed and drained
4 teaspoons toasted sunflower seeds
1 lime, cut into 4 wedges

Preheat oven to 400°F. Place potatoes on a baking sheet and bake until tender when pierced with a fork, 45 minutes to an hour. Let cool, then peel and cut into 1-inch chunks.

Meanwhile, in a large skillet, bring 1/2 cup broth to a simmer over medium high heat. Add white and light green parts of green onions and red bell pepper and cook about 5 minutes or until onions are translucent. Reduce heat to medium and stir in remaining 1/2 cup broth, collards and beans. Cover and cook 10 to 12 minutes or until collards are wilted and tender, stirring occasionally.

Divide greens between 2 bowls. Top with potatoes, sliced green onions, sunflower seeds and lime wedges and serve.

Per serving (about 23oz/646g-wt.): 410 calories (35 from fat), 4g total fat, 0g saturated fat, 0mg cholesterol, 170mg sodium, 76g total carbohydrate (22g dietary fiber, 12g sugar), 20g protein

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

View the original article here

Whole Wheat Pasta with White Beans and Arugula

The deep earthy flavor and meaty texture of cremini mushrooms is the base of this hearty recipe. Add the arugula to the hot pasta just before serving to preserve some of the leafy texture and punch of the greens.

1 pound cremini mushrooms, stems removed, rinsed and quartered
2 cups low-sodium vegetable broth, divided
3 large garlic cloves, chopped
1/4 cup balsamic vinegar
4 sage leaves, chopped
1 (15-ounce) can no-salt-added white beans (1 1/2 cups), drained and rinsed
12 ounces whole wheat pasta
1/8 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1 bunch arugula, washed and tough stems removed (about 4 tightly packed cups)

Bring a large pot of water to a boil. Meanwhile, heat a large high-sided skillet over high heat. When the pan is very hot, add mushrooms and cook, stirring constantly, until mushrooms begin to soften, shrink and release their liquid, about 2 minutes. Add 1/2 cup broth to the pan, scraping the brown bits up off the bottom as the liquid sizzles. Take care to avoid the hot steam that rises when the liquid hits the pan. Reduce the liquid by about half, stirring often for 2 minutes. Add garlic, vinegar and sage and cook 1 minute longer.

Add remaining 1 1/2 cups of broth and beans. Bring to a boil, reduce heat to medium and simmer for 10 to 12 minutes. The sauce will thicken as the liquid reduces by about half and as the beans release some starches into it.

Add pasta to the boiling water and cook according to the package instructions. Drain pasta and add it to the mushrooms along with salt and pepper. Stir to combine and coat the pasta with the sauce. Stir arugula into the hot pasta just until the greens wilt slightly. Serve immediately.

Per serving (about 13oz/369g-wt.): 370 calories (20 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 170mg sodium, 70g total carbohydrate (11g dietary fiber, 7g sugar), 15g protein

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

View the original article here

Jul 1, Habas a la Catalana (Catalan Beans)

Habas are a traditional type of spanish bean, that catalan chefs (after their granmother's cookbook!) have turn into one of the greatest tapas nowadays!

Diners: 4 Difficulty: Intermediate Preparation time: 40 minutes 2 lb. 3 oz. of tender beans 1 lb. of lean bacon 1 black Catalan sausage 2 tender onions 4 oz. of olive oil 1 "barreja" of anisette and muscatel 1 glass of white wine 1 spray of fresh mintLaurel Black pepper Salt, Sugar

Put a casserole to the fire with the olive oil, and add the fine chopped onions and half of the fresh bacon diced. When it?s gilding, add him a part of the Catalan sausage and all the beans, next we add him the white wine and the aromatic grasses, the rest of the bacon and of the Catalan sausage.

Season with the salt and the sugar and let it cook until the beans are tender.

Finally to add the ?barreja" (mixture of anisette and muscatel).

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