30-Minute Heart Healthy Cookbook: Delicious Recipes for Easy, Low-Sodium Meals by Cheryl Strachan RD

Author:Cheryl Strachan RD [Strachan RD, Cheryl]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2019-09-09T22:00:00+00:00

PER SERVING: Calories: 408; Total Fat: 13g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 399mg; Carbohydrates: 60g; Fiber: 12g; Added Sugars: 0g; Protein: 16g; Potassium: 695mg; Vitamin K: 73mcg

LEEK, BUTTER BEAN, AND PARMESAN ORZO

DASH • MEDITERRANEAN • VEGETARIAN

This dish is proof that vegetables and beans can be comfort food. Orzo is a small, short pasta that looks like grains of rice, and it cooks very quickly. If you can’t find it, try angel hair pasta, which you break in half before cooking.

Serves 4

Hands-on time: 25 min

Total time: 30 min

2 tablespoons extra-virgin olive oil

1 garlic clove, minced

1 pound leeks (white and very light green parts only), thinly sliced

½ red bell pepper

¾ cup uncooked orzo

Zest and juice of 1 lemon (about 3 tablespoons juice)

1 (15-ouce) can butter beans, rinsed and drained

2 tablespoons fresh thyme leaves or 1 teaspoon dried

½ cup grated

Parmesan cheese

¼ cup pine nuts

1.Heat the olive oil in a large, nonstick skillet over medium heat. When it’s hot, add the garlic and stir for 30 seconds or so. Stir in the sliced leeks. Cover and cook, stirring occasionally, until soft, 8 to 10 minutes. Add a splash of water if it gets dry.

2.While the leeks are cooking, seed and dice the bell pepper and add it to the skillet.

3.Meanwhile, in another pot, cook the orzo just to al dente, according to the package directions. Scoop out ¼ cup of the pasta cooking water before draining.

4.When the leeks are soft, stir in the cooked orzo, reserved ¼ cup of cooking water, and the lemon zest and juice. Add the beans, cover, and cook to warm them, about 2 minutes.

5.Remove from the heat, and gently stir in the cheese. Top with the pine nuts.

INGREDIENT TIP: Butter beans are also known as lima beans. If you can’t find them, substitute any other white bean.

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