Fava Beans with Garlic

Fava Beans with Garlic - 18g Carbs, 5g Fiber

From: The Mayo Clinic Dietitian's tip: Once removed from the pods, fava beans are blanched to remove their thin but tough outer skins. This simple recipe lets their flavor shine. High fiber = at least 5 g of fiber per serving Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving SERVES 4

2 lb fava (broad) beans, shelled (about 2 cups) 1/2 tsp salt 1 Tbsp olive oil 1/4 cup minced yellow onion 1 clove garlic, minced 1/2 cup vegetable stock, chicken stock or broth 1/4 tsp freshly ground black pepper 1 tsp chopped fresh flat-leaf (Italian) parsley

Bring a large saucepan 3/4 full of water to a boil. Add the fava beans and 1/4 teaspoon of the salt and cook for 2 minutes. Drain and rinse immediately with cold water to stop the cooking. To remove the skins, pinch each bean on the side opposite where it was attached to the pod; the bean should slip easily from the skin. Remove and discard the outer skins. Set the beans aside.

In a large saucepan with a tightfitting lid, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the garlic and saute for 30 seconds; don't let the garlic brown. Add the fava beans and stock and bring to a boil. Reduce the heat to low, cover and simmer, shaking the pan gently from time to time, until the beans are tender, about 15 minutes.

Season with the remaining 1/4 teaspoon salt and the pepper. Sprinkle with the parsley and serve immediately.

Nutritional per Serving: 130 Calories, 3g Monounsaturated fat, 7g Protein, 0mg Cholesterol, 18g Carbs, 5g Fiber, 293mg Sodium, 4g Total fat, <1g Saturated fat

Mayo Clinic Healthy Weight Pyramid Servings: 1 Protein and dairy, 1 Fats

Diabetes Meal Plan Exchanges: 1 Starches, 1 Meat and meat substitutes, 1 Fats

Dash Eating Plan Servings: 1 Nuts, seeds and dry beans, 1 Fats and oils

Contributed by

 * Healthy Recipes For Diabetic Friends Y-Group