Serves 4 / Beans, whole grains, and garlic excel at lowering blood cholesterol levels, and tomatoes boast heart-healthy antioxidants. Prep tip: This open-face sandwich works best with a sturdy peasant or country-style loaf that stands up to the hearty bean topping. Serving tip: Serve with a side of soup or salad.
3 tablespoons extra virgin olive oil, divided
1 (5 ounce) package arugula
1/2 teaspoon sea salt, divided
1/4 teaspoon fresh ground pepper
4 large cloves garlic, peeled and thinly sliced
1/4 teaspoon crushed red pepper flakes
1 (15-ounce) can low-sodium small white beans, drained
1 1/2 cups chopped Roma tomatoes, about 2
4 slices whole-grain peasant bread, toasted
4 teaspoons julienned basil
1. Heat a large nonstick skillet over medium heat. Add 1 teaspoon oil. Stir in arugula, 1/4 teaspoon salt and the pepper, and sauté 1–2 minutes or until arugula wilts. Remove arugula to plate.
2. Add remaining oil to skillet and place over medium heat. Add garlic and red pepper flakes and cook 1–2 minutes or until garlic starts to turn light brown. Stir in beans, mashing gently with a fork to break up some of the beans. Cook 2–3 minutes to allow beans to pick up flavors. Stir in tomatoes and turn heat to low; cook for 2–3 minutes or until warmed throughout. Stir in remaining 1/4 teaspoon salt.
3. Place toasted bread slices on dinner plates. Top each with one-quarter of arugula mixture (about 1/4 cup), spreading in an even layer. Spoon tomato-bean mixture (a scant 1/2 cup) over arugula and sprinkle with basil.
PER SERVING: 296 cal, 35% fat cal, 12g fat, 2g sat fat, 0mg chol, 12g protein, 40g carb, 10g fiber, 521mg sodium