Thursday, October 27, 2011

Speedy Tuscan White Bean Soup

Ingredients (serves 4)
1 1/2 tablespoons olive oil
1 large leek, trimmed, halved, washed, chopped
3 garlic cloves, crushed
1 large sebago potato, peeled, chopped
2 x 425g cans cannellini beans, drained, rinsed
1 litre salt-reduced chicken stock
1 teaspoon fresh thyme leaves
3 teaspoons lemon juice
4 slices pancetta
lemon wedges, to serve

Heat 1 tablespoon oil in a saucepan over medium-low heat. Add leek and garlic. Cook, stirring, for 5 minutes or until leek is soft. Add potato and beans. Cook, stirring, for 1 minute. Add stock. Increase heat to high. Cover and bring to the boil. Boil for 7 to 10 minutes or until potato is tender. Remove from heat. Stand for 10 minutes.
Blend or process half the soup until smooth. Return soup to pan. Add thyme and lemon juice. Return to heat. Simmer for 5 minutes or until heated through.
Meanwhile, heat remaining oil in a frying pan over high heat. Cook pancetta for 2 minutes each side or until browned and crisp. Transfer to a plate lined with paper towel. Break pancetta into large pieces.
Ladle soup into bowls. Top with pancetta. Season with pepper. Serve with lemon wedges.
Hop into spring with our favourite pasta salad recipes, lemon recipes, zucchini recipes and easy desserts.


Tuna Melt

12 ounces canned chunk light tuna, drained (see Note)
1 medium shallot, minced (2 tablespoons)
2 tablespoons low-fat mayonnaise
1 tablespoon lemon juice
1 tablespoon minced flat-leaf parsley
1/8 teaspoon salt
Dash of hot sauce
Freshly ground pepper, to taste
4 slices whole-wheat bread, toasted
2 tomatoes, sliced
1/2 cup shredded sharp Cheddar cheese

Preheat broiler.

Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. 

Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. 

Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes.

Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Per serving: 252 calories; 6 g fat ( 3 g sat , 0 g mono ); 66 mg cholesterol; 16 g carbohydrates; 1 g added sugars; 31 g protein; 3 g fiber; 408 mg sodium; 242 mg potassium.

Nutrition Bonus: Vitamin A & Vitamin C (20% daily value).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat