How to prep fava beans: Snap off the stem-end of the pod, then pull off the string to open it. Pop the beans out of the pod by running your thumb down the inside. Drop into boiling water for 30 seconds; transfer to a bowl of ice water. Remove the “cap” at the top of each bean and slip the bean out of its waxy coating.
1 starch, 1/2 vegetable, 1 lean meat, 1 1/2 fat