Menu Planner: Broccoli rabe with white beans
BROCCOLI RABE WITH WHITE BEANS
Preparation time: 10 minutes Cooking time: about 10 minutes
1/4 cup extra virgin olive oil, divided
3 cloves garlic, thinly sliced
1/4 teaspoon crushed red pepper
1 pound broccoli rabe, trimmed and cut into 1-inch pieces
1 (15-ounce) can reduced-sodium, rinsed cannellini beans
1/4 cup unsalted chicken broth
1/2 teaspoon coarse salt, plus more to taste
Black pepper to taste
Grated parmesan cheese and lemon wedges for garnish
In a Dutch oven on medium, heat 2 tablespoons oil and cook garlic and red pepper 2 to 4 minutes or until garlic is golden brown. Stir in broccoli rabe, beans, broth and 1/2 teaspoon salt and cook 4 to 6 minutes or until broccoli rabe is tender, stirring occasionally. Off heat, stir in remaining 2 tablespoons oil and season with salt and black pepper to taste. Serve, passing parmesan and lemon wedges separately.
Per serving: 160 calories, 6 grams protein, 10 grams fat (53% calories from fat), 1.2 grams saturated fat, 13 grams carbohydrate, no cholesterol, 210 milligrams sodium, 3 grams fiber.
Carb choices: 1.
Servings: Makes about 13 cups Preparation time: 10 minutes Cooking time: less than 20 minutes
3 (14-ounce) cans unsalted chicken broth 2 (14 3/4-ounce) cans no-salt-added cream-style corn
2 (10-ounce) cans enchilada sauce 1 (4-ounce) can chopped green chilies
1 (10- to 12-ounce) can chicken breast with liquid
5 ounces vermicelli or angel hair pasta, broken into pieces
1 1/2 teaspoons cumin
1/2 teaspoon each onion powder and dried oregano
1 medium onion, chopped, for garnish Shredded Colby-Monterey Jack cheese blend for garnish
In a large pot, combine broth, corn, enchilada sauce and chilies; mix well. Bring to a boil over medium-high heat. Add chicken, vermicelli, cumin, onion powder and oregano; mix well. Reduce heat to low; simmer 8 minutes or until vermicelli is tender; stir occasionally.
Ladle into bowls and garnish with onions and cheese.
Per cup: 141 calories, 8 grams protein, 1 gram fat (9% calories from fat), 0 saturated fat, 24 grams carbohydrate, 10 milligrams cholesterol, 296 milligrams sodium, 2 grams fiber.
Carb choices: 0.5.
CREAMED CORN-STUFFED TOMATOES
Preparation time: 25 minutes Cooking time: less than 40 minutes
6 medium tomatoes, tops and cores removed
2 teaspoons olive oil
2 cups corn kernels (about 4 ears corn) 1 poblano chili, cored, seeded and finely chopped
Coarse salt and freshly ground black pepper to taste
3 tablespoons freshly grated PecorinoRomano cheese
1 teaspoon chopped fresh thyme, plus sprigs for garnish
1/4 cup fresh bread crumbs
Heat oven to 350 degrees. Scoop seeds and pulp from tomatoes using a melon baller to create a shell; transfer to a bowl. Using your hands, squish the pulp and seeds until smooth but slightly chunky; set aside. Heat oil in a large nonstick skillet on medium. Add corn and poblano; season with salt and black pepper. Cook 8 to 10 minutes or until tender, stirring occasionally. Add reserved tomato mixture and cook 3 minutes or until it’s absorbed into corn and skillet is dry; stir occasionally. Add grated cheese and chopped thyme. Arrange tomato shells, cut-side up, in a casserole dish. Spoon about 1/3 cup corn filling into each shell. Sprinkle with bread crumbs. Bake 20 to 25 minutes or until the filling is heated through, shells are tender and topping is golden.
Per serving: 101 calories, 4 grams protein, 3 grams fat (21% calories from fat), 0.6 grams saturated fat, 19 grams carbohydrate, 1 milligram cholesterol, 41 milligrams sodium, 3 grams fiber.
Carb choices: 1.
Heat oven to 350 degrees. Combine 12 (about 3 pounds) fresh peeled and sliced peaches and 1/4 cup sugar; spoon into a 3-quart baking dish coated with cooking spray. Combine 1/2 cup flour, 1/3 cup packed light brown sugar, 1/2 teaspoon nutmeg and 3 tablespoons butter in a medium bowl. With 2 knives, work butter into flour mixture until it resembles coarse bread crumbs; spread over peaches. Bake 40 to 45 minutes or until golden.
Broccoli rabe with white beans.