White Bean and Escarole Soup with Shaved Parmesan - 27g Carbs, 6g Fiber
From: The South Beach Diet Super Quick Cookbook
It's cold outside! And as the temperature drops, you'll want to
cuddle up inside with this tasty, warming autumn soup. Chock-full
of healthy ingredients and easy to prepare, this savory soup is
sure to take the chill off a crisp fall day.
This soup freezes beautifully if you want to make it ahead (but
don't add the cheese until just before you're ready to serve).
Use a sharp knife to cut the escarole into 1" wide ribbons.
Tip: On a day when you have some time, soak and cook some dried
white beans and then freeze them. They are great to have on hand
for quick meals. One cup of dried beans will give you 2 1/2 cups
cooked beans.
Prep Time: 10 min
Cook Time: 15 min
Total Time: 25 min
Servings: 4
4 tsp olive oil, extra-virgin
1 medium onion finely chopped
3 cloves garlic thinly sliced
1/2 tsp rosemary, dried
1 (15 1/2 oz can)dried white beans, drained and rinsed OR
1 1/2 cups cooked dried
14 1/2 oz tomatoes, fire-roasted, diced (1 can), with juice
1 3/4 cups broth, chicken, less sodium
1/2 tsp salt
3 cups escarole shredded (5 oz)
2 oz Parmesan cheese, peeled into shards with a vegetable peeler
1. In a large saucepan, heat the oil over low heat. Add the onion,
garlic, rosemary, and 1/3 cup water. Cook, stirring frequently, until
the onion is tender, about 7 minutes.
2. Add the beans, tomatoes, and their juice, broth, and salt. Bring
to a boil. Reduce the heat and simmer 5 minutes longer for the flavors
to blend.
3. Add the escarole and cook until wilted and tender, about 5 minutes.
4. Ladle the soup into 4 bowls, sprinkle evenly with the shaved Parmesan
and serve.
Servings: 4
Each serving is: 1 1/2 cups
Nutrition per Serving:
241 Calories, 9g Total Fat, 3g Saturated Fat, 822mg Sodium, 14g Protein,
27g Carbs, 6g Dietary Fiber
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