BEAN COUNTER CHOWDER
This hearty chowder is one of our favorite vegetarian dishes. Loaded with beans, noodles and bright herbs, it's so comforting on a chilly day. -Vivian Haen, Menomonee Falls, Wisconsin
Provided by Taste of Home
Categories Lunch
Time 30m
Yield 8 servings (2 quarts).
Number Of Ingredients 11
Steps:
- In a large saucepan, saute onion in oil until tender. Add garlic; cook 1 minute longer. Add the tomato; simmer for 5 minutes. Add the broth, water and seasonings. Bring to a boil; cook for 5 minutes. Add beans and macaroni; return to a boil. , Reduce heat; simmer, uncovered, until macaroni is tender, about 15 minutes. Sprinkle with parsley.
Nutrition Facts : Calories 196 calories, Fat 3g fat (0 saturated fat), Cholesterol 2mg cholesterol, Sodium 676mg sodium, Carbohydrate 33g carbohydrate (2g sugars, Fiber 9g fiber), Protein 10g protein. Diabetic Exchanges
WHITE-BEAN-AND-TOMATO CASSEROLE WITH BROCCOLI RABE
You can make a double batch of roasted tomatoes early in the week (say, for this whole-wheat penne dinner) and save half for this recipe. With the tomatoes already prepared, the rest of the preparation will only take 15 minutes.
Provided by Martha Stewart
Categories Food & Cooking Main Dish Recipes Casserole Recipes
Time 30m
Number Of Ingredients 12
Steps:
- Preheat broiler. Toss tomatoes and onion with 2 teaspoons oil, 1/2 teaspoon salt, and the red-pepper flakes. Broil on a rimmed baking sheet until tomatoes are just starting to brown, 5 to 7 minutes.
- Transfer tomatoes to a 9-inch square baking dish. Broil bread until golden, about 1 minute per side. Halve 1 garlic clove, and rub bread with a cut side. Thinly slice all garlic.
- Rinse broccoli rabe, leaving slightly wet. Toss with 2 teaspoons oil, 1/4 teaspoon salt, the garlic, and lemon juice. Broil until leaves begin to brown, about 1 minute. Turn with tongs. Broil, turning once, until just tender, about 2 minutes.
- Stir beans and oregano into tomatoes. Dot with ricotta. Drizzle with remaining 2 teaspoons oil. Broil until bubbling, 3 to 5 minutes. Serve over toast and with broccoli rabe on the side.
Nutrition Facts : Calories 327 g, Cholesterol 8 g, Fiber 7 g, Protein 12 g, SaturatedFat 3 g, Sodium 691 g
BROCCOLI AND POTATO CHOWDER
From The Simply Healthy Lowfat Cookbook, 1995, this recipe makes a comforting soup. Instead of the chicken broth & water, a similar measure of my own Chicken Broth Supreme!
Provided by Sydney Mike
Categories Chowders
Time 25m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- In large saucepan, combine broccoli, potato, onion & diluted broth.
- Cover & bring to boil over high heat, then reduce heat to medium-low & cook until tender, about 6 minutes.
- In small bowl, whisk milk into the flour. Add milk mixture to soup, along with tarragon, thyme, salt & pepper.
- Stirring constantly, cook until mixture comes to a boil & is thickened, about 7 minutes.
- Ladle soup into bowls & sprinkle each with some cheese, then top with minced bell pepper.
Nutrition Facts : Calories 280.3, Fat 9, SaturatedFat 5.2, Cholesterol 26.2, Sodium 515.6, Carbohydrate 35.8, Fiber 6, Sugar 11.4, Protein 17
QUICK WHITE BEAN, BROCCOLI AND TOMATO CHOWDER
This is a really quick, healthy, low fat chowder. Great for a cold night when time is tight. If serving to someone with a cold, pump up the heat by adding a tsp of cayenne pepper and let them sweat it out... NO MERCY!
Provided by Karens Krazy Kitchen
Categories Chowders
Time 40m
Yield 5 cups, 5 serving(s)
Number Of Ingredients 9
Steps:
- Combine the the onions, garlic and 1/2 cup of the stock in a large saucepan.
- Cover, bring to a simmer and cook for 8 minutes.
- Add the tomatoes and their juice. Break up the tomatoes with a potato masher.
- Add the broccoli and remaining stock and bring to a boil. Reduce heat to medium low and simmer for 6 minutes.
- Add the beans, basil, hot pepper sauce, salt and pepper to taste. Note: I sometimes substitute the hot pepper sauce for one or two chipotles in adobo sauce.
- Simmer for an additional 4 minutes or until the broccoli is at the firmness you prefer.
- I like to serve with some grated Parmesan cheese.
- Enjoy!
Nutrition Facts : Calories 165.2, Fat 0.9, SaturatedFat 0.2, Sodium 111.8, Carbohydrate 31.8, Fiber 7.2, Sugar 5, Protein 10
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