Yield: 6 servings (about 1-1/4 cups each)
Note: A quick-soak method is used for the beans. If you prefer soaking the beans overnight, omit Step 1 and proceed with Step 2 in the recipe.
INGREDIENTS :
8 ounces dried navy, or Great Northern, beans, washed and sorted
1-1/2 cups cubed lean smoked ham (8 ounces), fat trimmed
2/3 cup chopped onion
2/3 cup chopped carrot
1 rib celery, thinly sliced
2 cloves garlic, minced
1 tablespoon vegetable oil
1 tablespoon flour
4 cups reduced-sodium chicken broth
1 cup water
1/4 teaspoon dried thyme leaves
1 bay leaf
Salt and pepper, to taste
DIRECTIONS :
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour; drain.
Saute ham, onion, carrot, celery, and garlic in oil in large saucepan until vegetables are tender, 5 to 8 minutes. Stir in flour; cook over medium heat 1 minute. Add beans, broth, water, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until beans are tender, 1-1/4 to 1-1/2 hours. Discard bay leaf; season to taste with salt and pepper.
Nutritional Information Per Serving (about 1-1/4 cups):
Calories: 223, Fat: 4 g, Cholesterol: 21.6 mg, Sodium: 639 mg, Protein: 20.1 g, Carbohydrate: 29.5 g Diabetic Exchanges: 2 Bread/Starch, 2 Meat
Source: "1,001 Delicious Recipes for People with Diabetes" Via The Diabetic Gourmet Daily Recipe Mailer
Note: A quick-soak method is used for the beans. If you prefer soaking the beans overnight, omit Step 1 and proceed with Step 2 in the recipe.
INGREDIENTS :
8 ounces dried navy, or Great Northern, beans, washed and sorted
1-1/2 cups cubed lean smoked ham (8 ounces), fat trimmed
2/3 cup chopped onion
2/3 cup chopped carrot
1 rib celery, thinly sliced
2 cloves garlic, minced
1 tablespoon vegetable oil
1 tablespoon flour
4 cups reduced-sodium chicken broth
1 cup water
1/4 teaspoon dried thyme leaves
1 bay leaf
Salt and pepper, to taste
DIRECTIONS :
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour; drain.
Saute ham, onion, carrot, celery, and garlic in oil in large saucepan until vegetables are tender, 5 to 8 minutes. Stir in flour; cook over medium heat 1 minute. Add beans, broth, water, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until beans are tender, 1-1/4 to 1-1/2 hours. Discard bay leaf; season to taste with salt and pepper.
Nutritional Information Per Serving (about 1-1/4 cups):
Calories: 223, Fat: 4 g, Cholesterol: 21.6 mg, Sodium: 639 mg, Protein: 20.1 g, Carbohydrate: 29.5 g Diabetic Exchanges: 2 Bread/Starch, 2 Meat
Source: "1,001 Delicious Recipes for People with Diabetes" Via The Diabetic Gourmet Daily Recipe Mailer
