Navy Bean Stew
There is nothing like a hearty stew to warm the body. This stew is low in fat and cholesterol and cooks up in about 45 minutes for a quick but filling meal.
1/2 cup vegetable broth (see September 2007)
1 can (15 oz) navy beans, rinsed and drained
2 tsp olive oil
1/4 cup onions
1 tbsp sage, crumbled
2 tsp lemon juice
2 tbsp celery leaves, chopped
1 clove garlic, crushed
Heat oil in a heavy saucepan over medium heat. Sauté onion and garlic 3-4 minutes or until onion softens. Add beans, stock, sage, and celery leaves. Cover saucepan and simmer 25-30 minutes, stirring occasionally. Remove cover and simmer 5-10 minutes or until thickened. Stir in lemon juice.
Nutrition (per serving): Calories 150; % Calories From Fat 16.8%; Total Fat 2.8g; Saturated Fats 0.5g; Mono-unsaturated Fats 1.7g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 600mg; Total Carbohydrates 24g; Dietary Fiber 5.9g; Sugar 1.3g; Protein 8.3g.
Thiamin B1 0.16 mg
Sodium 600 mg