Menu Plan­ner: Broc­coli rabe with white beans

Chicago Sun-Times - - TASTE - BY SU­SAN NI­CHOL­SON An­drews McMeel Syn­di­ca­tion, su­san@7day­


Serv­ings: 6

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.


Serv­ings: 6

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.

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