White Bean and Sage Crostini
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2 tbsp olive oil,
divided |
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¼ cup water |
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3 green onions,
chopped |
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1 tsp chicken
flavored bouillon granules |
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2 cloves garlic,
minced |
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¼ cup grated
Parmesan cheese |
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12 slices French
baguette, ½ - inch thick |
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1 tbsp chopped fresh sage |
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1¼ cup cooked
navy beans or other white beans* |
1 clove garlic,
halved
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* (you can also
use 1 - 398 ml (14 fl oz) can of beans, drained and rinsed)
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Heat 1 tablespoon oil in a skillet over
medium-heat. Add the green onion, garlic and sage and cook for about 2 minutes. Add beans, water and chicken granules and continue to cook until liquid is
slightly reduced, about 5 minutes, then add the cheese. Cool to room
temperature.
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Place bean
mixture in a blender or food processor and process until smooth. If desired,
thin bean mixture by adding additional water 1 tbsp at a time.
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Rub the bread on both sides with the cut side of garlic, and then
brush lightly with remaining oil. Place on a baking sheet and place under
broiler for about 1 minute or until golden on one side and turn for another
minute. Place about 2 tablespoons of spread on each slice.
Per slice: 117 calories; 4 g fat; 5 g
protein; 16 g carbohydrate; 2 g fibre; 1.6 mg cholesterol; 276 mg sodium
Served with Grey Opal (¼ oz Opal Nera Sambuca, 2 oz Grey Goose Vodka,
shaken & strained into a martini glass)
Makes 12 slices
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Greek Pasta with Beans
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| 2 - 398
ml (14 fl oz) cans diced tomatoes with basil, garlic, and oregano |
| 4 cups
hot cooked whole wheat bow-tie or rotini pasta |
¼ cup
fresh basil leaves, chopped |
| 2 cups
cooked navy beans or other white beans* |
½
cup finely crumbled feta cheese |
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6
cups fresh spinach, chopped |
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*
(you can also use
1 -
598 ml (19 fl oz)
can
of beans,drained
and rinsed)
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Combine tomatoes and beans in a large
nonstick skillet over medium-high heat; bring to a boil. Reduce
heat; simmer 10 minutes.
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Add spinach
and basil; cook 2 minutes or until spinach wilts, stirring occasionally.
Place 1
cup pasta on each of four plates; top each serving with 1 1/4 cups sauce and 2
tablespoons cheese.
Per
serving: 421 calories; 6.1 g fat; 22.1 g protein; 75.7 g carbohydrate; 13.3 g
fibre; 18.2 mg cholesterol; 789 mg sodium
Served with Metaxa and Tonic (2 oz Metaxa
floated on tonic and ice) Makes 4 servings
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Lightened-Up Bean Brownies
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¼ cup
margarine, melted |
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1 egg white |
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1 ¼ cup cooked
pinto beans* |
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¾ cup all
purpose flour |
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½ cup cocoa
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½ tsp baking
powder |
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1 cup
granulated sugar |
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½
cup semi-sweet chocolate chips |
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1 ½ tsp
vanilla |
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* (you can
also use
1 - 398 ml (14 fl oz can of beans drained and
rinsed)
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Puree beans in a food processor, blender, or mash by hand.
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Blend melted butter, bean puree, sugar and vanilla in a mixing bowl. Add egg white
and beat well with spoon.
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Combine flour, cocoa and baking powder. Gradually add to bean
mixture until well blended. Stir in chocolate chips. Spread in a greased
8-inch square pan. Bake at 350°F
for 40-45 minutes or until brownie begins to pull away from edges of pan. Cool. Cut into squares.
Per 1/16 of recipe: 149
calories; 5.1 g fat; 2.6 g protein; 26 g carbohydrate; 2.4 g fibre; 0 mg
cholesterol; 79 mg sodium
Served with Navan Martini (½ oz Navan, 1 ½ oz Grey Goose vodka) Makes 4 servings
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