Round 2, 2013

PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan

Heather Carver

Cannellini Bean Stew with Crispy Polenta

Serves: 2 | Prep time: 15 min | Cooking time: 30 min | 316 Cal per serve Polenta is perfect comfort food for when the weather is cool, and its so quick and easy to prepare.

Ingredients
1 Cups Liquid Vegetable Stock (250g) 1/3 Cups Polenta (65g) 1g Olive Oil Spray 1/2 Medium Onion (45g) 1 Medium Carrot (61g) 1 Medium Celery Stalk (40g) 1 Cloves Garlic (3g) 1 400g Cans Canned Tomatoes (400g) 1 Medium Zucchini (101g) 1/4 Cups Fresh Basil (9g) 1 400g Cans Canned Cannellini Beans, Drained (280g) Nutritional Information (per serve*)

Calories
Protein Fat Total Fat Saturated Carbohydrates Sugars Sodium

316 Cal
14.6g 3.0g 0.6g 50.0g 12.7g 1049.6mg * This recipe has 2 serves.

Preparation Tips
Finely chop onion, carrot, celery and zucchini Crush garlic Rinse and drain cannellini beans

Method
1. Bring stock to the boil in a small saucepan. Add polenta gradually in a slow steady stream, stirring constantly. Cook, stirring, for 2 minutes or until very thick. Pour onto a sheet of foil and spread into a rectangle about 14cm x 10cm. Wrap up to enclose. Place in fridge for 20 minutes or until set. 2. Meanwhile, spray a large saucepan with oil, and heat over medium heat. Add onion, carrot, celery and garlic. Cook, stirring often, for 4 minutes or until soft.

3. Add tomatoes, zucchini and 3/4 cup (185ml) water. Bring to a simmer and cook for 20 minutes or until the vegetables are tender and liquid has reduced. Stir in beans, and season with freshly ground pepper. 4. Cut the polenta into four triangles. Spray a large non-stick frying pan with oil and heat over medium-high heat. Add the polenta. Cook for 5 minutes each side or until crisp and golden. 5. Divide the bean stew between bowls. Sprinkle with the basil, and serve with the polenta.

Mish Tips

Copyright 2013 12WBT Trading P/L This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from Michelle Bridges Online. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.

Round 2, 2013

PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan

Heather Carver

Make sure you buy finely ground polenta (sometimes known as instant polenta) which cooks quickly.

Copyright 2013 12WBT Trading P/L This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from Michelle Bridges Online. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.