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Quick, easy and healthy: Summer Squash and White Bean Sauté
September 8, 2017
By Kay "KayMac" MacInnis, Registered Dietitian
Looking for something easy and quick at the end of your busy day while getting back into the fall routine? This is a great way to have those healthy, colorful veggies.
The one thing in this recipe to watch out for is the sodium from the canned beans. Usually it’s a good idea to rinse canned items to decrease the sodium. It is estimated that 75% of dietary sodium comes from eating packaged and restaurant foods, while only a small amount comes from adding salt at the table.
Be sure to look at the labels. As a general rule, 5 percent daily value or less of sodium is considered low-sodium, and you need to steer clear when it says a serving contains 20 percent or more.
You can add your own favorite vegetables to this recipe. Serve over brown rice or quinoa on Meatless Mondays!
[Recipe from EatingWell.]
Summer Squash and White Bean Sauté
- 1 tablespoon olive oil
- 1 medium onion, halved and sliced
- 2 cloves garlic, minced
- 1 medium zucchini, halved lengthwise and sliced
- 1 medium summer yellow squash, halved lengthwise and sliced
- 1 tablespoon chopped fresh oregano
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1 15-oz. can of cannellini beans, rinsed and drained
- 2 medium tomatoes, chopped
- 1 tablespoon of red wine vinegar
- 1/3 cup finely shredded Parmesan cheese
- Heat oil in large, nonstick skillet over medium heat.
- Add onion and garlic, stirring until begins 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 – about 3 to 5 minutes.
- Stir in beans, tomatoes and vinegar, increase heat to medium and cook, stirring, until heated through – about two minutes.
- Remove from heat and stir in Parmesan.
Nutrition information: 193 Calories, 6 grams fat, 5 mg. cholesterol, 25 grams carbohydrate, 10 grams protein, 599 mg sodium.
This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.
Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.
"She doesn't just give you the fish, she teaches you how to cook it."
– a Kay MacInnis fan and Providence Cooks! regular.