Sufferin' Succotash
By Jonny Bowden, PhD, and Jeannette Bessinger, CHHC
Our healthful new twist on a classic late-summer/early fall favorite

Lima beans make a healthful addition to almost any meal. A ½-cup serving provides 7 grams of protein and 6½ grams of fiber, not to mention more potassium than a banana and a couple milligrams of iron.

But lima beans aren’t the only ingredient that makes this succotash special. Garlic is one of the foods included in the “Polymeal”—seven ingredients which researchers writing in the British Medical Journal suggest could lower the rates of heart disease by double digits. And the spinach, parsley, shallots, peppers, tomatoes, and carrots provide a wide assortment of vitamins, minerals, phytochemicals, and antioxidants.

Grass-fed beef boasts lots of omega-3 fatty acids and cancer-fighting CLA. Plus, it almost never contains antibiotics or excess steroids and growth hormones. So make this succotash with grass-fed beef. Your heart and brain will thank you.

Satisfying Succotash
Serves 4

This "meal in a bowl" makes the perfect comfort food dish for early fall nights.succotash

1 Tbs. plus 2 tsp. olive oil, divided3 shallots, diced

2 cloves garlic, minced

1 lb. leanest ground beef (96 percent)

1 tsp. salt, divided

½ tsp. cracked black pepper

1 red bell pepper, finely diced

3/4 cup finely grated carrots

1 10-oz. package frozen baby lima beans, thawed

1 14.5-oz. can diced tomatoes, undrained

1½ cup frozen corn, thawed

2 packed cups baby spinach

¼ cup fresh parsley, chopped

3/4 tsp. lemon zest

fresh lime juice to taste, optional

  1. Heat 2 tsp. oil in large skillet over medium heat. Add shallots, and sauté 2—4 minutes, until translucent. Add garlic, and sauté 1 minute more. Add ground beef, ½ teaspoon salt, and
    pepper. Cook, stirring occasionally, until browned completely, about 8—10 minutes. Drain, and set aside.
  2. While beef is browning, heat remaining olive oil in soup pot or Dutch oven over medium heat. Add bell pepper, and sauté 5 minutes. Add carrots, and sauté 2—3 minutes more. Stir in lima beans, browned beef, tomatoes, corn, and remaining salt, stirring gently to combine.
  3. Simmer 5—7 minutes, until veggies are tender, adding vegetable broth or water if too dry. Stir in spinach, and cook 1 minute more, until spinach is lightly wilted. Stir in parsley, lemon zest, and lime juice,
    if using, just before serving.

PER SERVING: 381 cal; 33g pro; 10g total fat (2g sat fat); 42g carb; 60mg chol; 1124mg sod; 8g fiber; 9g sugars

beansNotes From Chef Jeannette
For even more delicious flavor and freshness, you can cooklima beans from scratch. Soak 1 cup of dried baby lima beans overnight. Drain and rinse the soaked beans, and cover generously with water in a soup pot. Add a bay leaf and ½ tsp. of dried thyme, and bring to a boil over high heat. Reduce heat and simmer, covered, for 30—45 minutes, until beans are just tender. Add 3/4 tsp. salt for the last 5 minutes of cooking time. Drain and set aside until it's time to stir them into the beef.




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