Let’s face it. Cooking over a hot stove or grilling on a hot, muggy night does not sound like fun. Give yourself a break this summer and stay cool. Try this quick, healthy, flavorful meal made with the freshest ingredients. It takes only 25 minutes from start to finish.
FARRO WHITE BEAN CUPS
Servings: 4 (1 cup bean mixture and 2 lettuce leaves each)
15-ounce can cannellini beans, rinsed and drained
1 cup packaged cooked plain faro or cooked whole grain brown rice
1 medium carrot, cut into matchstick-size strips (1/2 cup)
¼ cup coarsely chopped salted dry-roasted pistachio nuts
3 tablespoons oil-pack dried tomatoes, drained and chopped
3 tablespoons chopped red onion
1 avocado, halved, seeded, and peeled
2 tablespoons lime juice
1 teaspoon olive oil
1 clove garlic, minced
¼ teaspoon dried Italian seasoning, crushed
8 large butterhead (Boston or Bibb) lettuce leaves or 4 small red sweet peppers, halved lengthwise and seeded.
In a medium bowl, combine cannellini beans, farro, carrot, nuts, tomatoes, and onion. Cube the avocado and toss with lime juice. Add avocado to bean mixture; toss gently.
In a small bowl whisk together oil, garlic, Italian seasoning, and ¼ teaspoon salt. Drizzle over bean mixture. Toss gently to combine.
Spoon ½ cup of the bean mixture into each lettuce leaf or sweet pepper half.
Per serving: 277 calories, 11 gm fat, 36 gm carbohydrates, 10 gm fiber, 10 gm protein
Recipe source: Diabetic Living Magazine, Summer 2013
For additional healthy meal suggestions, make an appointment with a registered dietitian by calling 201-634-5371.