This is an easy weeknight dish that can be a great addition to your meatless meal rotation or a tasty side dish to chicken or seafood. We ate it both ways this week as we continue to live in our basement waiting for the renovations to be complete. The biggest time element is prepping the veggies, which you can plan to do a few days ahead, if needed. To make the Tuscan Vegetable and Bean Skillet with Chicken (see bottom left), season chicken breast tenderloins on both sides (I used 1 pound) with salt, black pepper, basil, and rosemary. Heat up to 1 tablespoon olive oil in a medium or large skillet over medium heat and sauté until cooked thoroughly, about 15-20 minutes, turning at least halfway through. I like using tenderloins or thinly cut breast fillets for faster weeknight cooking. Seafood will take even less time if you're in a crunch.
1 tbsp. olive oil
1 cup yellow onion, diced
1 cup bell pepper, diced (I used red)
2 cups zucchini, chopped
2 cups eggplant, chopped (I cut out most of the seedy insides first)
2 (15 oz) cans cannellini beans, drained and rinsed (or 3 cups cooked beans)
1/4 cup dry white wine (I used Sauvignon Blanc, which pairs well with vegetables)
2 tsp. minced garlic (about 3-4 cloves)
1 tsp. dried basil
1 tsp. dried rosemary
1/2 tsp. dried sage
1/4 to 1/2 tsp. salt (to taste)
1/4 tsp. dried thyme
1/4 tsp. black pepper (or crushed red pepper if you like it spicy)
1 cup tomato, diced (I used fresh but you could use canned, just drain before adding)
2 cups spinach (chop or tear if leaves are large)
1/2 cup Pecorino Romano cheese, finely shredded (you can sub Parmesan cheese)
Heat olive oil in a large skillet over medium heat. Add onion and bell pepper, and sauté for about 3 minutes. Add zucchini and eggplant, and sauté 3 minutes more. Add cannellini beans, white wine, and seasonings (garlic through black pepper), and sauté an additional 2 minutes. Add tomato and spinach; continue to cook, reducing heat if needed, until wine is absorbed and spinach is tender, about 3 minutes. Sprinkle with cheese as indicated below.
Servings: 4 main dish (about 1 1/2 cups per serving with 2 tbsp. cheese) or 8 side dish (about 3/4 cup per serving with 1 tbsp. cheese)
Per Main Dish Serving (9.5 oz. serving): 341 calories, 48 grams carbohydrate (16 grams fiber), 20 grams protein, 8 grams fat (3 grams saturated). This dish is an excellent source of potassium, calcium, iron, vitamin C, vitamin A, and several B vitamins (B6, thiamin, and folic acid). It is a good source of zinc and riboflavin (a B vitamin).
Per Side Dish Serving (4.75 oz. serving): 170 calories, 24 grams carbohydrate (8 grams fiber), 10 grams protein, 4 grams fat (2 grams saturated). This dish is an excellent source of vitamin C, vitamin A, and folic acid (a B vitamin). It is a good source of calcium, iron, vitamin B6, and thiamin (a B vitamin).
Written by Michelle Baglio of Optimal Nutrition and Health (Google+). All recipes, unless otherwise noted, are created and tested in my home kitchen. Any resemblance to other recipes available in print or online is purely coincidental. The use of particular brands and/or products is sometimes noted because of their quality and the use of other products, while similar, may affect the outcome of the finished dish. Please do not reprint this recipe for distribution without my permission. To feature this recipe on your website, please link to this post as the original source.
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