• 2 cups cooked Navy Beans, drained and rinsed
  • 1 teaspoon margarine
  • 2 shallots, chopped
  • 1 clove garlic, minced
  • 1 tablespoon fresh parsley, chopped
  • 1/4 each salt and pepper
  • 2 tablespoons Dijon mustard
  • 1 tablespoon olive oil


  1. Heat margarine in a saucepan over medium heat.
  2. Add shallots and garlic; cook 2 minutes.
  3. Add beans, parsley, salt, and pepper.
  4. Cook 4 minutes over low heat, stirring occasionally.
  5. Transfer contents of saucepan to a bowl.
  6. Place vinegar and mustard in another bowl; mix well.
  7. Pour in oil and whisk to mix.
  8. Pour vinaigrette over beans, mix and serve.


Servings per recipe: 4
Serving size: 1/2 cup
Calories: 168
Carbohydrates: 24g
Fat: 5g
Cholesterol: 0mg
Protein: 8g
Fiber: 5g
Sodium: 145mg (392mg if using canned beans)


1 lean meat
1-1/2 fruit

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