Healthy Recipes - Warm Bean & Arugula Salad

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Warm Bean & Arugula Salad

EatingWell Test Kitchen

In this salad, saucy, lemony beans stand in for a warm dressing, coating the arugula and wilting it just a bit to mellow its naturally assertive character. Add a piece of warm crusty bread and a glass of crisp white wine to make this an excellent light supper.

Servings: 6 servings
Total Time: 35 minutes
Ease of Preparation: Easy
Health: Healthy Weight, Diabetes Appropriate, Heart Healthy, Low Cholesterol, Low Sat Fat, High Fiber, Low Calorie, Low Sodium

Ingredients:

Warm Bean & Arugula Salad
1 ounce prosciutto , thinly sliced, cut into strips
1/4 cup extra-virgin olive oil
1 medium red onion , finely chopped
4 cloves garlic , minced
2 15-ounce cans white beans , rinsed
1/3 cup reduced-sodium chicken broth
1/4 cup lemon juice
1/4 cup chopped fresh parsley
Freshly ground pepper to taste
8 cups arugula

Steps:

1: Cook prosciutto in a large nonstick skillet over medium heat, stirring frequently, until crispy, about 5 minutes. Drain on paper towels.

2: Add oil to the pan and place over medium-low heat. Add onion and garlic; cook, stirring occasionally, until softened, being careful not to brown the garlic, 3 to 5 minutes. Stir in beans and broth; cook until heated through, stirring occasionally, about 4 minutes. Add lemon juice, parsley and pepper; stir to combine. Place arugula in a large bowl. Add the bean mixture and toss to coat. Top with the prosciutto.

Nutrition: (Per serving)

Calories - 196
Carbohydrates - 24
Fat - 11
Saturated Fat - 2
Monounsaturated Fat - 7
Protein - 9
Cholesterol - 4
Dietary Fiber - 7
Potassium - 510
Sodium - 430
Nutrition Bonus - Folate (40 daily value), Fiber (31 dv), Potassium (17 dv), Calcium (15 dv).

Store the bean mixture in an airtight container in the refrigerator for up to 2 days.

Related Links:

• Broccoli Salad with Creamy Feta Dressing
• More Healthy Salad Recipes

EatingWell

This news arrived on: 09/22/2009

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