Tag Archives: cannellini

Sausage Soup

January 27, 2014 admin Leave a comment

Minestrone meets Stracciatella in this soup full of beans, spinach, cheese and yummy sausage ! To make this a dinner serving instead, just add some pasta or rice to bring it up to 400 calories.

4 servings
264 calories per serving

10 oz. sweet sausage
Pam
1 c chopped shallot (onion will do if you do not have shallots)
2 t minced garlic
½ c water
15 oz. cannellini beans, drained and rinsed
14.5 oz. can diced tomatoes
24 oz. can fat free chicken broth
2 c baby spinach
1 T fresh basil or parsley, chopped
2 T grated parmesan cheese
Salt and pepper to taste

Remove casing from sausage (or buy it without the casing). Spray pan with Pam and cook sausage on high heat until brown stirring to break up the pieces well. Add shallot and garlic and cook 2 more minutes. Stir in water, beans, tomatoes, broth, salt and pepper and cover and bring to a boil. Uncover and cook 4 minutes or until it has thickened up a little bit. Remove from heat and stir in spinach and basil and then place in bowls and sprinkle with cheese.

Dinner, Lunch, Soups

Cheesy Broccoli and Bean Soup

July 3, 2011 admin Leave a comment

This sure doesn’t taste like it’s only cooked 8 minutes – it tastes much more like a soup that has been prepped and cooked for hours. The depth of flavor is fantastic. It has a bright and vibrant broccoli taste that is mellowed by the beans and cheese. Very, very good ! This is quite a good serving size – you can easily move this to 5 side servings and have this next to a salad or sandwich.

3 servings
220 calories per serving

14 oz. vegetable broth
1 c water
1 lb. broccoli florets
14 oz. cannellini beans, rinsed and drained
1/4 t salt
1/4 t pepper
1 c shredded low fat cheddar cheese

Boil water and broth in a saucepan. Add broccoli and cover the pan and cook 6 minutes then add the beans, salt and pepper and cook 2 minutes. Place half the soup in a blender with ½ c of the cheese. Puree and place in a bowl. Repeat with the remaining soup and cheese.

Chicken, Lunch, Salads

Chicken Salad with White Beans

February 5, 2011 admin Leave a comment

FLAVOR EXPLOSION ! There are tons of bold flavors in this salad and dressing – and they mix to perfection ! Feta cheese, mustard, orange, radicchio, basil, feta cheese, sun dried tomatoes – – all mingling together to serve up a big, bold salad.

4 servings
398 calories per serving

Vinaigrette
1 clove garlic, chopped and mashed
¼ teaspoon salt
4 T oil
6 T orange juice
¼ c vinegar
1 T Dijon mustard

Salad
15 oz can cannellini beans, drained and rinsed
2 ½ c diced cooked chicken breast (Perdue Shortcuts work great here !)
2 c diced zucchini
1 ½ c cups diced celery
¼ c crumbled low fat feta cheese
¼ c chopped, sun-dried tomatoes (rinse them off in water and dry them with a paper towel first)
1 c coarsely chopped basil
Salt and pepper to taste
2 c torn escarole or romaine
2 cups torn radicchio

Mash garlic with ¼ t salt and then whisk in the oil. Add juice, vinegar and mustard and whisk to combine. Add more salt if necessary. Prepare all salad ingredients and toss with dressing. Season with salt and pepper.

Chicken, Dinner

Rosemary Chicken with White Beans

April 27, 2010 admin Leave a comment

This was a perfect meal to serve for guests – tasty, elegant, refined. It was also so perfectly seasoned with the dressing, rosemary and sundried tomatoes. This is one of those recipes that will be made again and again !

4 servings
380 calories per serving

1/3 c low fat Italian dressing
4 boneless skinless chicken breasts (3 oz. each)
¼ c water
2 medium carrots, sliced
2 stalks celery, sliced
¼ c chopped drained sun dried tomatoes in oil
1 t rosemary leave flakes
19 oz. cannellini beans, rinsed and drained

Heat dressing in skillet and cook chicken 5 minutes per side or until browned. Reduce heat to medium low and add water, carrots, celery, tomatoes and rosemary then cover and simmer 10 minutes or until chicken is done. Stir in beans and cover and cook 5 minutes or until beans are warm.