Think of this divine–and economical–main dish as having all the appeal and comfort-factor of macaroni and cheese, but with only 91 calories and 11 grams of carbs, no wheat, and lots of fiber and nourishment from beans.
Using canned beans makes fixing this hearty dish a snap, and it will keep in the fridge for several days.
1 1/2 cans (14 – 19 ounces) cannellini or other white beans, drained, 1/3 cup liquid reserved
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/8 teaspoon ground black pepper
1 1/2 tablespoons chopped fresh basil
3 tablespoons grated Parmesan or Romano cheese
1. Preheat oven to 425F.
2. Place the beans and reserved liquid in a large mixing bowl and partially mash the beans against the side of the bowl with a wooden spoon. Stir in the oil, salt, garlic powder, and pepper. Mix in the basil.
2. Place in a shallow 2- to 3-cup baking dish, and sprinkle with the cheese. Bake until bubbling, 15 to 20 minutes. Serve hot or warm.
Adapted from Lose Weight the Smart Low-Carb Way, by Bettina Newman and David Joachim (Rodale Press, 2002). Copyright (c) 2002 by Bettina Newman and David Joachim. Reprinted by permission of Rodale Press.
Adapted from Lose Weight the Smart Low-Carb Way, by Bettina Newman and David Joachim (Rodale Press, 2002).