Shortcuts: Greens & beans for heart and lungs

According to the November 2008 issue of Prevention magazine, your weekly "veggie schedule" should include two cups of dark greens such as spinach, broccoli, romaine, col-lard, mesclun or mustard greens.

Consuming said produce, according to Prevention's experts, will contribute to "better lung health, stronger bones, a stronger immune system, lower blood pressure, reduced inflamma-tion and a healthier brain."

They go on to say consuming two and one-half cups of beans per week will lower your chance of heart disease, breast and colon cancer, and type 2 diabetes.

Pinto beans, kidney beans, black beans, lentils, edamame, chickpeas and tofu fall into that food group.

(FOOTNOTE: Prevention magazine pledges accuracy on their recommendations based on the support of leading experts and current research.)

Today's recipe for "Greens & Beans" is a great addition to your vegetable regimen.

It's full of iron and fiber and would suffice as a meatless main dish on Friday's during Lent (without the pancetta, of course).

I had this dish for the first time in an Italian restaurant in Ohio. Served as an appetizer, it seemed a healthy alternative to fried cheese. An Italian friend dining with me commented that greens with beans were a staple on her mother's table.

Any type of greens may be used. I saved prep time by grabbing a prewashed bag that included a mix of collard, mustard, and turnip greens. For my taste, I prefer garbanzo beans over cannellini.

To mix things up a little, I seduced the dish with bits of salty, smoky pancetta.

Crushed red pepper flakes add zip, and freshly-grated Parmesan cheese tops off this nutritious dish with flair.

GREENS & BEANS

3 ounce sleeve of sliced pancetta*

1 pound greens, cleaned and chopped

1 clove garlic, minced

1 (15-ounce) can vegetable or chicken stock

1 (15.5-ounce) can garbanzo beans, rinsed and drained

Pinch of crushed red pepper

Grated Parmesan cheese to taste

*Regular or turkey bacon may be substituted.

Dice pancetta and sauté in wok over medium high heat until crisp. Using slotted spoon, remove pancetta and place on paper towel to drain.

Without draining wok, add greens and garlic and toss to coat with any residual oil from pancetta.

Add vegetable or chicken stock, beans and red pepper.

Toss once more and cover with lid.

Bring to boil then reduce heat and simmer for 5 to 10 minutes until tender.

Serve immediately with a generous shake of Parmesan. Makes 4 side servings or 2 dinner portions.

Mary Ann Kauchak lives in Lake Ridge. Her third cookbook, "SHORTCUTS, TOO," is now available at Salt & Pepper Books in Occoquan. She can be reached at makauchak@comcast.net.