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KIDNEY BEANS WITH POTATOES & DILL

 

Essential Best Foods Cookbook
by Dana Jacobi
Both Greek and Turkish restaurants serve this quintessentially Mediterranean dish as a first course.
Makes 4 servings



Ingredients

• 1 tablespoon extra-virgin olive oil
• 1/4 cup finely chopped onion
• 1 small carrot, cut into 1/2" slices
• 1 small or medium leek, white part only, cut into 1/2" slices
• 1 red-skinned potato, peeled and cut into 3/4" cubes
• 1 (15-ounce) can kidney beans, drained
• 3/4 cup fat-free, reduced-sodium chicken broth
• 2 tablespoons tomato paste
• 1 teaspoon sugar
• Juice of 1/2 lemon
• Salt and freshly ground pepper
• 2 tablespoons chopped fresh dill


Directions
1.
In a medium skillet, heat the oil over medium-high heat. Add the onion and cook, stirring occasionally, until translucent, 3 minutes. Add the carrot and leek and cook until the onion is soft, 2 minutes.

2. Add the potato, beans, broth, tomato paste, sugar, and lemon juice, stirring to mix them with the vegetables. Reduce the heat, cover, and simmer until the leek is al dente, about 10 minutes.

3. Uncover and cook until the liquid in the pan is reduced by two-thirds and looks syrupy. Season to taste with salt and pepper. Transfer the mixture to a wide, shallow serving bowl and cool to room temperature. Garnish with the dill and serve.

Best Technique: Cooking dried beans from scratch allows you to control the amount of sodium in finished dishes. It gives them much better flavor as well. When using canned beans, natural brands such as Eden, Westbrae, and Whole Foods 365 Organic contain less sodium than other choices.

Nutrition
Per serving: 151 calories, 4 g fat, 1 g saturated fat, 6 g protein, 24 g carbohydrates, 6 g fiber

 

 

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