Healthy Italian Food
Having grown up eating Italian food, I never would have dreamed that there is such a thing as Healthy Italian Food. As I’ve grown in my cooking and nutrition, however, I’ve found that many Italian dishes can fit quite well into a nutritious diet.
This Tuscan Riboletta is one of my favorite things to eat at home – it’s so fast to make and I usually have all the ingredients in my kitchen. I whipped this up for a dinner party last week and served it with a side of store bought Italian Turkey Sausage. I made an easy bruschetta for an appetizer and BAM I had an Italian-themed dinner party.
This recipe has tons of veggies in it, along with protein and slow digesting carbs from the white beans. Try it out and let me know what you think!
- 1 carrot, peeled and chopped small.
- 1 stalk celery, peeled and chopped small.
- ½ red onion
- 3 cups kale, chopped and stemmed
- 1 can diced tomatoes - no sodium added.
- 1.5 cups white beans, such as Cannelini or Northern Beans
- 2 cups chicken or vegetable broth
- ½ teaspoon sea salt
- 2 cloves of garlic, finely chopped
- 1 tablespoon + 1 teaspoon fennel seeds
- 2 tablespoons olive oil
- Bread for croutons, if desired.
- Pour one tablespoon of olive oil into the cast iron dutch oven.
- Add carrots, celery, onion and garlic. Sautee until soft.
- Place the fennel in a mortar and pestle. Grind with the pestle a few times, until the seeds are a little mashed up.
- Add diced tomatoes and fennel. Let cook for another minute.
- Add white beans and broth. Let simmer for 2 minutes and then add the kale.
- If you're making toasted croutons, chop your bread of choice into cubes, place on a baking sheet and spray with olive oil. Either place in a toaster oven or put the bread under a broiling pan for a few minutes - until the bread is crisp and browning.
- Cover and cook until the kale is soft.
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