Bountiful summer vegetables—zucchini, summer squash, fresh tomatoes—are quickly sautéed with protein-rich white beans and topped with Parmesan for a hearty dish. This sauté is endlessly versatile and works well with eggplant, peppers or corn. Serve with: Brown rice or bulgur.
Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes. Add zucchini, summer squash, oregano, salt and pepper and stir to combine. Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.
Stir in beans, tomatoes and vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes. Remove from the heat and stir in Parmesan.
TIPS & NOTES
Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.
NUTRITION
Per serving: 195 calories; 6 g fat ( 2 g sat , 4 g mono ); 5 mg cholesterol; 25 g carbohydrates; 11 g protein; 8 g fiber; 600 mg sodium; 726 mg potassium.
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Serving Size: 1 Serving (303g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 152 | ||
Calories from Fat: 16 (11%) | ||
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Amt Per Serving | % DV | |
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Total Fat 1.8g | 2 % | |
Saturated Fat 0.6g | 3 % | |
Monounsaturated Fat 0.9g | ||
Polyunsanturated Fat 0.3g | ||
Cholesterol 1.8mg | 1 % | |
Sodium 359mg | 12 % | |
Potassium 458.4mg | 12 % | |
Total Carbohydrate 26.1g | 8 % | |
Dietary Fiber 7.5g | 30 % | |
Sugars, other 18.6g | ||
Protein 9.5g | 14 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 152
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