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Summer Squash & White Bean Sauté - KOAM TV 7

Summer Squash & White Bean Sauté

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Summer Squash & White Bean Sauté recipe

This sauté is endlessly versatile and works well with eggplant, peppers, or corn.  Serve with: brown rice or bulgur.

4 servings, about 1 ¼ cups each

Total time: 30 minutes

Nutrition profile: Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber | High potassium | Gluten free

Ingredients

1 tablespoon extra-virgin olive oil

1 medium onion, halved and sliced

2 cloves garlic, minced

1 medium zucchini, halved lengthwise and sliced

1 medium yellow summer squash, halved lengthwise and sliced

1 tablespoon chopped fresh oregano, or 1 teaspoon dried

¼ teaspoon salt

¼ teaspoon freshly ground pepper

1 15 or 19 ounce can cannellini or great northern beans, rinsed

2 medium tomatoes, chopped

1 tablespoon red wine vinegar

1/3 cup finely shredded parmesan cheese

Heat oil in a large non-stick skillet over medium heat. Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes. Add zucchini, summer squash, oregano, salt and pepper. Stir to combine. Reduce heat to low, cook and cover, stirring once, until the vegetables are tender-crips, 3-5 minutes.

Stir in beans, tomatoes and vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes. Remove from heat and stir in parmesan.

Tips & Notes: Give canned beans a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

Nutrition: Per serving: 195 calories, 6 g fat (2 g sat, 4 g mono); 5 mg cholesterol; 25 g carbohydrates; 11 g protein; 8 g fiber; 600 mg sodium; 726 mg potassium.

Nutrition bonus: Vitamin C (50% daily value), Folate & Potassium (21% dv), Calcium, Magnesium, & Vitamin A (15% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 2 vegetable, 1 plant-based protein, 1 fat

 

Webb City Farmer's Market

Tuesday & Friday 11 AM – 2 PM

Saturday 9 AM – 12 PM

417-483-8139

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