Healthy Recipes

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Flagelet Beans With Spinach

   


This no-fuss dish is ideal for summer days when spare time is best spent outdoors rather than slaving for hours in a hot kitchen.

Ingredients
450 g fresh spinach, trimmed and washed
2 tbsp olive oil
6 spring onions, chopped
2 x 425 g tins flageolet beans, drained
2 small courgettes, trimmed and thinly sliced
2 tbsp chopped fresh mint
Several large basil sprigs, leaves shredded
225 g feta cheese, crumbled
Salt substitute
Freshly ground black pepper

Method
1. Press all the spinach leaves into a large saucepan while still dripping wet. Put a lid on the pan and place it over high heat. Cook, shaking the pan often, for about 5 minutes, or until the spinach has wilted and shrunk. Stir the leaves, cover, and cook for a further 2 minutes or so, until tender. Drain well, then replace the spinach in the pan. Cover and leave over low heat to keep hot.

2. Heat the oil, then stir-fry the spring onions, flageolet beans and courgettes for 5 minutes, until the courgettes are just cooked. Spoon the spinach on to one large or four individual serving plates. Toss the mint, basil and feta into the vegetables, and add seasoning to taste. Spoon the vegetables over the spinach and serve the dish at once.


Nutritional Value
Protein: 2
Saturated Fat: 1
Unsaturated fat: 1
Glycaemic Index: 1
Insoluble Fibre: 3
Cholesterol: 1
Anti-Oxidant level: 2

 


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