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Cannellini Bean mash

 

Quick and simple to prepare and very healthy. Replaces potato or rice or pasta. Great with grilled chicken or fish or lamb.
21

Yield

2

servings

Prep

10

min

Cook

20

min

Ready

30

min

Low Cholesterol, Trans-fat Free, Sugar-Free
 

Ingredients

1 x italian white beans
370 gram can cannellini beans - rinsed under cold water and drained
*
1 x leeks
White part only split length ways, washed and then sliced into quarter inch half rounds.
*
1 clove garlic
finely diced or minced
3 stalks thyme
*
1 splash white wine
more or less to taste - can substitute with Vermouth or omit altogether
*
11/2 cups chicken broth
use vegetable stock if you prefer vegetarian
1 tablespoon olive oil
1 x black pepper
a couple of grinds or to taste
*

Directions

Best prepared in a small skillet that has a lid. Gently fry the leek in the olive oil over a gentle heat for 3 to 5 minutes stirring occasionally. Add the garlic and the thyme sprigs and continue to gently fry and stir. The leek should loosen up and become sticky - do not allow it to brown. Add the white wine if using and stir for a minute to evaporate off the alcohol. Add the stock and the cannellini beans and stir through. Pop the lid on the skillet and gently cook for 10 minutes or so stirring every now and then. If it is drying out too quickly add a little more stock. Lift the lid and remove the thyme stalks. With the back of a fork or potato masher, mash around half the beans and stir to mix the whole beans with the mashed ones. It should have the consistency of slightly wet lumpy mashed potatoes. Adjust seasoning to your tastes. If it is too liquid simmer with the lid off the skillet until reduced - remember to stir occasionally to prevent sticking. Plate up and top with a piece of grilled chicken or fish

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 687g (24.2 oz)
Amount per Serving
Calories 32646% of calories from fat
 % Daily Value *
Total Fat 17g 26%
Saturated Fat 3g 16%
Trans Fat 0g
Cholesterol 14mg 5%
Sodium 2880mg 120%
Total Carbohydrate 11g 11%
Dietary Fiber 0g 0%
Sugars g
Protein 27g
Vitamin A 219% Vitamin C 10%
Calcium 6% Iron 14%
* based on a 2,000 calorie diet How is this calculated?

 

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