f you're like many Americans struggling to eat enough vegetables, then you could benefit from “hiding” your veggies in some of your favorite dishes. A recent study out of Pennsylvania State University found that adding puréed vegetables to entrées reduced the number of calories in meals (by around 300 calories a meal) without sacrificing texture or taste. Get stealthy with your vegetables by making this dish.
Ingredients
Makes 10 Servings
5 cup Water
2 1/2 tsp Vegetable Base
2 cup Broccoli, bite size florets
2 tsp Extra Virgin Olive oil
2 cup Sweet Onion, small dice
2 tsp Fresh Garlic, minced
1 cup Leeks, white part only, wash medium dice
1 1/2 cup Cannelli Beans, rinsed
1 lb Broccoli, chopped
1 tsp Salt
¼ tsp Pepper
Directions
In cook pot add 5 cups water and vegetable base, mix and bring to a simmer. Add 2 cups broccoli florets and blanch until just tender, remove from stock, set aside and save both broccoli and stock.
In another pot sauté onions on medium heat in olive oil until transparent, add garlic and with out browning stirring frequently, about 2 minutes. Add diced leeks and sauté 4 minutes. Add saved vegetable stock, increase heat, bring to a simmer, add chopped broccoli and simmer on medium heat until broccoli is just tender.
Then add cannelloni beans and simmer until beans are heated through, about two minutes.
Turn off heat and blend with a vertical stick blender until completely pureed. Garnish with blanched broccoli florets and serve.
Nutritional Information per serving
Calories: 80
Sodium: 360mg
Sugars: 3g
Cholesterol: 0mg
Saturated Fat: 0g
Fiber: 4g
Protein: 4g
Carbohydrate: 13g
Niciun comentariu:
Trimiteți un comentariu