Cooking time: 15 minutesChard, a cruciferous vegetable that’s related to beets, grows large crinkly green leaves on celery-crisp ribs that vary in color from pale green to bright yellow to deep red. Chard is a good source of vitamins A and C, as well as iron.
Preparation time: 10 minutes Cooking time: 15 minutes
8 ounces tri-color or whole wheat fusilli pasta
3 tablespoons olive oil
4 large shallots, peeled and quartered lengthwise
1 large bunch green chard, trimmed; stems cut into ½"-thick slices; leaves (inner stems removed) sliced into long strips
10 ounces shiitake or brown mushrooms, stems removed and caps sliced
¼ teaspoon salt
¼ teaspoon ground black pepper
2 tablespoons chopped fresh parsley
1⁄3 cup (about 2¾ ounces) grated or shaved Parmesan cheese
1. Omitting the salt, cook the pasta according to the package directions.
2. Meanwhile, in a large skillet, heat the oil over medium heat. Add the shallots. Cook, tossing or stirring, for about 5 minutes, or until tender and golden brown. Add the chard stems. Cook for about 4 minutes, stirring often, until softened. Add the mushrooms, salt, and pepper. Cook for 2 to 3 minutes. Stir in the parsley and chard leaves and cook 1 minute longer, or until most of the liquid has evaporated and the leaves are wilted.
3. Drain the pasta, reserving 1⁄3 cup of the cooking water. Return the pasta and the reserved water to the pot. Add the chard mixture and the cheese. Toss well and serve immediately.
MAKES 6 SERVINGS
Per serving: 260 calories, 34 g carbohydrate, 9 g protein, 9 g fat, 2 g saturated fat, 5 mg cholesterol, 290 mg sodium, 5 g fiber
Carbohydrate Choices: 2
Dietary Exchanges: 2 starch, 1 vegetable, 1½ fat
Cooked dried beans are a nutritionist’s dream date—a low-fat, cholesterol-free source of protein, carbohydrates, and soluble fiber. They appeal to creative cooks as well. Black beans, great Northern beans, cannellini beans, kidney beans, lima beans, pinto beans, and many other varieties offer different tastes and textures and adapt to a wide variety of seasonings and ethnic recipes.
Canned cooked dried beans are ultraconvenient but generally contain high levels of sodium (unless you seek out reduced-sodium brands sold in some supermarkets and natural food stores). To reduce the sodium in regular canned beans, dump the beans into a colander and rinse well under cold running water to drain off the thick canning liquid. A 15-ounce can yields about 1¾ cups beans.
If you prefer to cook your own dried beans from scratch (it’s much cheaper), it pays to cook 1 or 2 pounds at a time. It’s no more work, and you can freeze the cooked beans in convenient recipe-size portions. Beans can be cooked in a heavy pot on the stovetop, in the oven, in a slow cooker, or in a pressure cooker. (Follow the manufacturer’s directions if using a slow cooker or pressure cooker.)
To prepare dried beans, first sort through them to remove any tiny pebbles and any cracked or shriveled beans. Place the beans in a colander and rinse them well under cold water. The next step prior to cooking is to rehydrate the dried beans by soaking them in water. Two methods can be used.
Place the washed beans in a large bowl or pot. Cover with cold water, about three times as much water as beans. Let stand overnight. Drain the beans. Place in a pot and cover with three times as much fresh water as beans. Cook according to the package directions.
Place the washed beans in a pot. Cover with three times as much water as beans. Bring to a boil. Cook for 2 minutes. Remove from the heat and let stand for 1 hour. Drain the beans, return to the pot, cover with three times as much fresh water as beans, and cook according to the package directions.
