Summer Squash & White Bean Saut?
Bountiful summer vegetables, zucchini, summer squash, fresh tomatoes are quickly sauted with protein-rich white beans and topped with Parmesan for a hearty dish. This saute is endlessly versatile and works well with eggplant, peppers or corn. Double it and toss the leftovers with bowtie pasta for lunch the next day. Serve with: Brown rice or bulgur.
Bountiful summer vegetables?zucchini, summer squash, fresh tomatoes?are quickly saut?ed with protein-rich white beans and topped with Parmesan for a hearty dish. This saut? is endlessly versatile and works well with eggplant, peppers or corn. Double it and toss the leftovers with bowtie pasta for lunch the next day. Serve with: Brown rice or bulgur.
READER'S COMMENT:
"I made this for dinner tonight. I thought is was very good and very filling. I served it over some brown rice. I didn't feel there was too much oregano. I plan to enjoy left overs for lunch tomorrow. "
4 servings, about 1 1/4 cups each
Active Time: 30 minutes
Total Time: 30 minutes
Ingredients * 1 tablespoon extra-virgin olive oil
* 1 medium onion, halved and sliced
* 2 cloves garlic, minced
* 1 medium zucchini, halved lengthwise and sliced
* 1 medium yellow summer squash, halved lengthwise and sliced
* 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground pepper
* 1 15- or 19-ounce can cannellini or great northern beans, rinsed (see Tip)
* 2 medium tomatoes, chopped
* 1 tablespoon red-wine vinegar
* 1/3 cup finely shredded Parmesan cheese
Preparation 1. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes. Add zucchini, summer squash, oregano, salt and pepper and stir to combine. Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.
2. Stir in beans, tomatoes and vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes. Remove from the heat and stir in Parmesan.
Tips & Notes * Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.
NutritionPer serving: 195 calories; 6 g fat (2 g sat, 4 g mono); 5 mg cholesterol; 25 g carbohydrates; 11 g protein; 8 g fiber; 600 mg sodium; 726 mg potassium.
Nutrition Bonus: Vitamin C (50% daily value), Folate & Potassium (21% dv), Calcium, Magnesium & Vitamin A (15% dv)
1 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 1 plant-based protein, 1 fat
