Cannellini Piccata

You know chicken piccata, right? You won’t miss the bird once you have tasted this recipe.. With no saturated fat or other nasty stuff we know comes in chicken, these spicy beans are satisfying, and studies show that eating cannellini beans once a week can help reduce the risk of heart disease. And with hot spice to stimulate circulation, you have a heart- healthy winner.

Makes 3–4 servings

Ingredient List:

• 2 tablespoons extra virgin olive oil
• 1 red onion, diced
• 3 cloves fresh garlic, minced
• Sea salt
• Cracked black pepper
• Crushed red pepper flakes
• Grated zest of 1 fresh lemon
• 10 button mushrooms, brushed free of dirt, coarsely chopped
• 2 tablespoons dry white wine
• 4 tablespoons sprouted whole wheat flour or whole wheat pastry flour
• 1½ cups spring or filtered water
• 1 (15-ounce) can organic cannellini beans (or 2 cups cooked)
• 3–4 sprigs fresh basil, leaves removed, coarsely chopped
• 2–3 sprigs fresh flat-leaf parsley, coarsely chopped

Step By Step Instructions:

Place oil, onion, and garlic in a deep skillet over medium heat. When the onions begin to sizzle, add a pinch of salt, pepper, a generous pinch of red pepper flakes and lemon zest. Sauté for 2–3 minutes. Stir in mushrooms and wine and sauté for 2–3 minutes. Add flour, stirring to coat the veggies, but avoid lumps. Add water, stirring until thickened, about 3 minutes. Add beans, salt, pepper, and red pepper flakes to taste. Cook over low heat, uncovered, stirring frequently until bubbling and thick, about 5 minutes. Remove from heat and stir in basil and parsley. Serve hot over pasta or as a side dish.