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Jalapeño-Lime Chicken
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Cannellini Parmesan Casserole
Prep and Cook Time: 20 minutes
Yield: Makes 6 servings
A super-quick dish chock full of good-for-you beans and vegetables. All you need to add is a leafy green side salad and a slice of whole grain bread.
Ingredients:
2
tablespoons olive oil
1
cup chopped onion
2
teaspoons minced garlic
1
teaspoon dried oregano leaves
1/4
teaspoon black pepper
2
cans (about 14-1/2 ounces each) diced tomatoes with onion and garlic, undrained
1
jar (about 14 ounces) roasted red peppers, drained and cut into 1/2-inch pieces
2
cans (about 15 ounces each) white cannellini beans or Great Northern beans, rinsed and drained
1
teaspoon dried basil or 1 tablespoon chopped fresh basil
3/4
cup grated Parmesan cheese
Preparation:
1.
Heat oil in Dutch oven over medium heat until hot. Add onion, garlic, oregano and black pepper; cook and stir 5 minutes or until onion is tender.
2.
Increase heat to high. Add tomatoes with juice and red peppers; cover and bring to a boil.
3.
Reduce heat to medium. Stir in beans; cover and simmer 5 minutes, stirring occasionally. Stir in basil and sprinkle with cheese.
Nutritional Information:
| Serving Size: | |
| Protein | 21 g |
| Fiber | 12 g |
| Carbohydrate | 47 g |
| Cholesterol | 10 mg |
| Total Fat | 10 g |
| Calories | 302 |
| Sodium | 1,440 mg |
Dietary Exchange:
| Meat | 1 |
| Vegetable | 3 |
| Starch | 2 |
| Fat | 1 |
This recipe appears in:
Italian
