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Simmered Beans and Artichokes Recipe
|Water||3 Cup (48 tbs)|
|Bulgur/Cracked wheat||1 Cup (16 tbs)|
|Frozen artichoke hearts||9 Ounce (1 Package)|
|Coarsely chopped onion||1⁄2 Cup (8 tbs)|
|Coarsely chopped green pepper||1⁄2 Cup (8 tbs)|
|Garlic||1 Clove (5 gm), minced|
|Olive oil||1 Tablespoon|
|Canned great northern beans||16 Ounce, rinsed and drained (1 Can)|
|Canned no salt added stewed tomatoes||14 1⁄2 Ounce (1 Can)|
|White wine||1⁄2 Cup (8 tbs)|
|Packed brown sugar||1 Tablespoon|
|Dried oregano leaves||1⁄4 Teaspoon|
|Dried marjoram leaves||1⁄8 Teaspoon|
|White potato||1 Medium, cut in half lengthwise and sliced 1/4 inch thick|
Calories 426 Calories from Fat 43
% Daily Value*
Total Fat 5 g8.3%
Saturated Fat 0.65 g3.2%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 575.9 mg24%
Total Carbohydrates 76 g25.3%
Dietary Fiber 16.8 g67.2%
Sugars 11.5 g
Protein 16 g32.9%
Vitamin A 13.3% Vitamin C 61.1%
Calcium 14.3% Iron 20.7%
*Based on a 2000 Calorie diet
Microwave at High for 5 1/2 to 7 1/2 minutes, or until water boils.
Place bulgur in medium mixing bowl.
Add boiling water.
Cover and let stand for 30 minutes to soften.
Drain and press out excess moisture.
In 2-quart casserole, combine artichoke hearts, onion, green pepper, garlic and olive oil.
Microwave at High for 6 to 9 minutes, or until onion is tender-crisp, stirring once.
Stir in remaining ingredients, except bulgur and potato.
Microwave at High for 5 to 8 minutes, or until bubbly around edges.
Stir in potato.
Microwave at High for 15 to 25 minutes longer, or until potato is tender, stirring twice.
Serve over bulgur, if desired.