Fasolada

Makes 6 servings

4 (15.5-ounce) cans cannellini beans, rinsed and drained,

divided

6 tablespoons extra-virgin olive oil, divided, plus more to

serve

1 large red onion, chopped

3 medium celery stalks, chopped

3 medium carrots, peeled and chopped

Kosher salt

4 medium garlic cloves, minced

1⁄2 teaspoon red pepper flakes

3 tablespoons tomato paste

1 1⁄2 quarts low-sodium chicken broth

4 teaspoons red wine vinegar

Black pepper to taste

1⁄2 cup chopped fresh flat-leaf parsley

1⁄4 cup pitted Kalamata olives, chopped

1⁄2 cup feta cheese, crumbled

In a medium bowl, add 1 cup of beans. Mash with a fork or potato masher to a paste.

In a large pot over medium heat, add 3 tablespoons of the oil and heat until shimmering.

Add onion, celery and carrots and 1⁄2 teaspoon salt. Cook until vegetables begin to brown, about 5 minutes, stirring occasionally.

Add garlic and red pepper flakes and stir until fragrant, about 30 seconds.

Add the tomato paste and cook, stirring, until the paste begins to brown, about 2 minutes.

Stir in the remaining canned beans along with the mashed beans. Add chicken broth and bring to a simmer over mediumhigh heat.

Then reduce heat to medium-low, cover pot and cook until carrots are just tender, about 20 minutes.

Turn heat off and stir in vinegar. Then vigorously whisk in the remaining 3 tablespoons of oil.

Season with salt and pepper to taste. Ladle into bowls and top with parsley, olives and feta.

Makes 4 sandwiches

1 cup minced sweet onion

1 pound ground beef (93% lean or leaner)

1 cup minced green bell pepper

1 (14 1/2-ounce) can unsalted tomato sauce

1/4 cup barbecue sauce

1/4 cup ketchup

1 tablespoon Worcestershire sauce

2 teaspoons packed brown sugar

1 teaspoon dry mustard

Coarse salt to taste

4 whole-grain hamburger buns

Dill pickle slices, coleslaw, American or cheddar cheese slices (if desired)

Heat large nonstick skillet over medium heat. Add onion; cook 3 to 5 minutes until golden brown. Add ground beef and bell pepper; cook 8 to 10 minutes, breaking beef into 1/2-inch crumbles and stirring occasionally. Stir in tomato sauce, barbecue sauce, ketchup, Worcestershire sauce, brown sugar and mustard; increase heat to medium-high. Bring to a boil; cook 5 to 10 minutes or until sauce is thickened, stirring occasionally. Season with salt to taste. Divide mixture among buns. Garnish with dill pickles, coleslaw and cheese, if desired; serve.

Per serving: 264 calories, 27 grams protein, 6 grams fat (21% calories from fat), 2.3 grams saturated fat, 26 grams carbohydrate, 62 milligrams cholesterol, 412 milligrams sodium, 3 grams fiber.

Carb count: 1.5.