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Warm Bean & Arugula Salad

:  February/March 2006, EatingWell for a Healthy Heart Cookbook (2008)

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In this salad, saucy, lemony beans stand in for a warm dressing, coating the arugula and wilting it just a bit to mellow its naturally assertive character. Add a piece of warm crusty bread and a glass of crisp white wine to make this an excellent light supper.


READER'S COMMENT:
"I have made this a few times now and I LOVE it! I also like to add a can of Muir Glen Fire Roasted tomatoes, and while my boyfriend was on the Engine 2 Diet I made a vegan version by just omitting the prosciutto! Deliciouso! "
Warm Bean & Arugula Salad Recipe

Makes: 6 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 ounce prosciutto, thinly sliced, cut into strips
  • 1/4 cup extra-virgin olive oil
  • 1 medium red onion, finely chopped
  • 4 cloves garlic, minced
  • 2 15-ounce cans white beans, rinsed
  • 1/3 cup reduced-sodium chicken broth
  • 1/4 cup lemon juice
  • 1/4 cup chopped fresh parsley
  • Freshly ground pepper, to taste
  • 8 cups arugula

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Preparation

  1. Cook prosciutto in a large nonstick skillet over medium heat, stirring frequently, until crispy, about 5 minutes. Drain on paper towels.
  2. Add oil to the pan and place over medium-low heat. Add onion and garlic; cook, stirring occasionally, until softened, being careful not to brown the garlic, 3 to 5 minutes. Stir in beans and broth; cook until heated through, stirring occasionally, about 4 minutes. Add lemon juice, parsley and pepper; stir to combine. Place arugula in a large bowl. Add the bean mixture and toss to coat. Top with the prosciutto.

Tips & Notes

  • Make Ahead Tip: Store the bean mixture in an airtight container in the refrigerator for up to 2 days.

Nutrition

Per serving: 195 calories; 11 g fat ( 2 g sat , 7 g mono ); 4 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 10 g protein; 7 g fiber; 453 mg sodium; 520 mg potassium.

Nutrition Bonus: Folate (33% daily value), Vitamin C (23% dv)

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 1 lean meat, 2 fat


More From EatingWell

Recipe Categories

Style/Theme
Make ahead instructions
Budget
Type of Dish
Main dish, Other
Salad, main dish
Ethnic/Regional
American
Ease of Preparation
Moderate
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Gluten free
Total Time
45 minutes or less
Servings
6
Main Ingredient
Beans/Legumes
Pork
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
EatingWell for a Healthy Heart Cookbook (2008)
February/March 2006
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