Lowfattuscanbeanandpastastew Recipes

TUSCAN BEAN STEW (HEARTY + EASY)

Steps:

• Instructions In a large oven to table pan heat some olive oil for a minute on medium heat. Add the fennel seeds and fry for 2 minutes. Add the leek, celery, carrots, onion and garlic and lower the heat and sauté for 5 minutes. Stir in a tablespoon of flour and turn the heat up for 1 minute to brown. Pour in the stock enriched with the yeast extract and the tomato puree. Turn the heat down low and simmer the broth for 6 minutes. Add the herbs, reserving a little to garnish. Add the orzo pasta and the washed beans and gently simmer, stirring occasionally for 12 minutes until the pasta is cooked. Garnish with the leftover herbs and (optionally) chopped black olives and sun-dried tomatoes.

LOW-FAT TUSCAN BEAN AND PASTA STEW

Steps:

• Cook pasta according to package directions. Drain and set aside.
• Heat olive oil in a large saucepan. Add onion and half the garlic; sauté for 5 minutes over medium heat, until onion is translucent.
• Add thyme, sage and 1/2 t. salt; sauté for 10 minutes more, until the onions just start to brown.
• Add the spinach, tomatoes and remaining garlic and salt. Stir, cover and cook over medium heat for 10 minutes, stirring once or twice, until the spinach has wilted.
• Add the basil, beans, and cooked pasta. Heat on low.
• When pasta is heated throughout, add black pepper and serve.

CAJUN BEAN AND PASTA STEW

Steps:

• Mix all ingredients in a 2 quart saucepan.
• Heat to boiling, stirring occasionally.
• Reduce heat.
• Cover and simmer 15 minutes, until macaroni is tender.