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Ингредиенты
- 1/2 c. White beans soaked in water overnight
- 1 x Bay leaf
- 4 x Garlic cloves peeled
- 1/3 c. Vegetable stock
- 2 x Red bell peppers cut into 1/2-inch strips
- 4 c. Swiss chard or possibly escarole washed well and cut into 1/2-inch strips
- 1 Tbsp. lemon zest grated
- 1/2 tsp Salt
- Â Â Freshly grnd pepper
- 2 Tbsp. Lemon juice
- 1/4 lb pasta penne, uncooked
- 1/4 lb pasta Farfalle, uncooked
Инструкции
- Rinse the beans, put them in a saucepan, and cover with 2 c. cool water.
- Add in the bay leaf and 2 cloves of garlic and bring to a boil over high heat.
- Reduce the heat and simmer till tender, 45 to 60 min. Remove the potfrom the heat.
- Bring the vegetable stock to a simmer in a saute/fry pan over moderate heat.
- Add in the pepper strips and simmer for 5 to 8 min, then add in the greens, 2cloves of garlic which have been chopped, and lemon zest and stir well, untilthe greens are wilted, 3 to 4 min. Drain the beans (most of the liquidwill have been absorbed) from the cooking liquid with a slotted spoon and add in them to the peppers and greens. Hot through. Season to taste with thesalt, pepper, and lemon juice.
- Meantime, cook the pasta according to the package directions. Drain and toss with the beans and vegetables.
- in: Eat More, Weigh Less - by Dean Ornish, M.D.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 168g | |
| Recipe makes 4 servings | |
| Calories 221 | |
| Calories from Fat 8 | 4% |
| Total Fat 0.96g | 1% |
| Saturated Fat 0.19g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 448mg | 19% |
| Potassium 773mg | 22% |
| Total Carbs 43.33g | 12% |
| Dietary Fiber 6.8g | 23% |
| Sugars 4.14g | 3% |
| Protein 10.97g | 18% |
