Friday, August 24, 2012

Check this out!

The following is a very tasty and healthy recipe:



Skillet White Beans


Approx. prep time: 20 mins.       Approx. cook time: 25 mins 



Ingredients:



1 large sweet onion, such as Vidalia or Maui, halved lengthwise and thinly sliced
3 tablespoons butter
1/2 cup maple syrup
1/3 cup white balsamic vinegar or lemon juice
 2 tablespoons packed brown sugar
2 tablespoons snipped fresh sage
2 tablespoons tomato paste
1 teaspoon salt
1 teaspoon freshly ground pepper
2 16 ounce cans navy beans, rinsed and drained
2 16 ounce cans of butter beans, rinsed and drained
1 16 ounce can garbanzo beans (chickpeas), rinsed and drained sour cream
Yellow, red, and/or green tomatoes, chopped (optional)
Fresh sage leaves (optional)




Directions:


1) In a large skillet cook onion in hot butter over medium heat approx. 15 mins. or until very tender and browned, stirring as necessary. Stir in maple syrup, vinegar, brown sugar, the snipped sage, the tomato paste, salt, and pepper. Add beans; stir gently to coat.




2) Cover and cook over medium heat for approx. 15 mins or until heated through, stirring occasionally. Transfer to a serving bowl. May be garnished with tomatoes.


1 serving: 1/2 cup


Nutritional value per serving:

Calories: 146
Fat:         7 grams
570 mg sodium
Fiber:     9 grams
Protein: 10 grams

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