Braised greens with beans and onion, sweet-sour dressing
4 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | medium | Vidalia onion; halve, thinly slice |
| 3 | larges | Garlic cloves; crushed |
| 1 | teaspoon | Olive oil |
| Freshly ground black pepper | ||
| Coarse salt | ||
| 3 | cups | Escarole; roughly chopped |
| 4 | cups | Spinach leaves; roughly chopped |
| 1 | bunch | Watercress; stems optional, roughly chopped |
| 2 | cups | Cooked red kidney beans; rinse and drained |
| 4 | tablespoons | Lemon tarragon ff dressing; bottled |
| 1 | teaspoon | Balsamic vinegar |
| ¼ | teaspoon | Sugar |
| 2 | tablespoons | Grated parmesan cheese |
| 2 | tablespoons | Wheat germ; toasted |
| 4 | Breadsticks | |
| 1 | cup | White sauce |
| 2 | tablespoons | Fontina cheese |
| 4 | Plums | |
Directions
GREENS
BEANS
OR
TO SERVE
In a very large saute or wok, combine onion and oil. Cook over medium-high heat, stirring often. While it is cooking, peel and crush the garlic and add it to the pan.
When fragrant (3 to 5 mins) add the escarole, increase heat to high and stir fry to wilt (1 to 2 mins). Add spinach and cress and cook very briefly (1 min).
Clear a space in the center of the pan and add the beans. Spread them a bit to warm them. While they are warming add the bottled Tarragon flavored honey mustard lemon dressing. (Original recipe suggests a small amount of sweetened vinegar: vinegar to a measure of sugar, stir with a small rubber spatula and add this to the beans; mix.) Optional: If needed cover the pan and cook for a minute or two until beans are heated through and the flavors are blended. Serve hot. **PER SERVING: the dish, 139 cals, 2.3 g fat (15% of cals); the menu, 270 cals, 6.3 g fat (20%).
MENU : Garlicky dish for summer goes well with a starch like polenta or breadsticks; round out with a small amount of gorgonzola or fontina cheese melted in a white sauce for the bread. Fresh fruit or fruity yogurt for dessert.
PANTRY AND MARKET : Briannas (Del Sol Fod Co., Brenham, Texas) makes a fat free Lemon Tarragon dressing: 2 tbsp (30ml) 35 cals. Avoid tough spinach leaves for this dish. Skip the escarole and use romaine, or another favorite, not too bitter-green. Vary by using different beans: fava, cannellini
~- [ C R E D I T S ] -- 1996: Quick and healthy low-fat cooking from the food editors of prevention magazine; Rodale (ISBN 087596327-7paper). MC3 nutrition analysis for menu. 1997-Aug: KitPATh on Elf: "A "do again!" summer dish.
Recipe by: Prevention's Healthy Italian Cooking Posted to Digest eat-lf.v097.n200 by KitPATh <phannema@...> on Aug 08, 1997