Follow on Facebook!

Anything is good, in moderation. I cook because I love to and because I can share with those around me. I crochet for the same reason.

Do what you want to do, enjoy what you do and use it to touch those around you.

Mar 20, 2012

Bean and Vegetable Bake

We have been trying to eat at least one meatless meal per week and this fit the bill nicely.  Skin on potatoes add fiber and potassium.  Broccoli is loaded with vitamins.  Tomatoes have lycopene and the cheese adds some fat and protein - you may use low fat cheese.  Makes 6 servings.

  3 Cups Broccoli, Chopped                                                    3 Tbl Olive Oil
  3 Cups Potato, Diced                                                           1/2 Tbl garlic, minced
  29 Ounce Petite Diced Tomatoes                                           1/4 Tsp Red Pepper Flakes
  15.5 Ounce Cannellini Beans,                                               1/2 Cup Mozzarella, grated
  -rinsed and drained                                                              1/2 Cup Parmesan, Grated
  1/2 Tsp Salt                                                                             

Preheat oven to 400 degrees F.

Add potatoes to boiling water and cook for 7 minutes.  Add the broccoli the last two minutes of cooking.  While cooking, pour the beans into a colander.  Drain the potatoes and broccoli over the beans.  Return to the pot and stir in tomatoes and beans.

In a small bowl, combine salt, olive oil, garlic, and red pepper flakes. Pour over vegetables and toss gently to coat.  Spread half of vegetable mixture in a 2 quart baking dish coated with cooking spray. Sprinkle with the mozzarella cheese. Spoon on remaining vegetables and top with Parmesan.  Cover with foil, and bake about 30 minutes or until hot and bubbly. Remove foil and bake 5 more minutes.

Per Serving: 378 Cal (37% from Fat, 23% from Protein, 40% from Carb); 23 g Protein; 16 g Tot Fat; 6 g Sat Fat; 7 g Mono Fat; 39 g Carb; 10 g Fiber; 6 g Sugar; 506 mg Calcium; 5 mg Iron; 976 mg Sodium

No comments :

Post a Comment