HotmailJoe Bastianich’s healthy white bean stew
The chef and runner shares a simple dish that is packed with protein
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Get more energy with a runner’s diet Oct. 28: Joe Bastinanich, a chef, restaurateur, winemaker and marathoner, shows you how to cook up a meal that will help you gain energy and lose weight. Today show |
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Whether you’re running a marathon or a mile, you need the right food to stay energized. Joe Bastianich, a chef, restaurateur, winemaker and marathoner, has the perfect dish: white bean stew with Swiss chard and tomatoes. Not only is this meal nutritious and flavorful, it’s also easy to make.
4 servings/ Total time: 35 minutes
Low in fat but high in protein, beans are one of Bastianich’s favorite ingredients. He uses white beans here, but he also loves making this recipe with chickpeas and flat gigante beans: “The bigger and creamier the beans, the better.”
INGREDIENTS
1. Bring a saucepan of water to a boil. Add the chard and simmer over moderate heat until tender, 8 minutes. Drain the greens and gently press out excess water.
2. In the saucepan, heat the oil. Add the garlic and crushed red pepper and cook over moderate heat until the garlic is golden, 1 minute. Add the tomatoes and bring to a boil. Add the beans and simmer over moderately high heat for 3 minutes. Add the chard and simmer over moderate heat until the flavors meld, 5 minutes. Season the stew with salt and serve.
Wine to serve with this dish: Earthy, cherry-rich Sangiovese:2007 Canneto Rosso di Montepulciano.
One serving: 274 cal, 16 gm fat, 2.1 gm sat fat, 13 gm carb, 11 gm fiber
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