Ingredients (Serves 2)
- 1 tin (400g) Butter Beans (drained and rinsed)
- 4 cloves Garlic (minced)
- 3 large handfuls Fresh Spinach
- 30g (approx. 1/3 cup) Parmesan Cheese (finely grated – real Parmesan packs immense flavor, so a little goes a long way)
- 4 tbsp Low-Fat Greek Yogurt (0% fat) or Light Quark/Lighter Spreadable Cheese (our low-cal “cream” swap)
- 100ml Vegetable Stock
- 1 tsp Olive Oil (for sautéing)
- Topping: 2 Large Eggs (boiled or poached)
- Seasoning: Salt, cracked black pepper, and a pinch of red chili flakes (optional)
Step-by-Step Instructions
- Sauté the Garlic: Heat the 1 tsp of olive oil in a non-stick pan over medium-low heat. Add the minced garlic and sauté for 1–2 minutes until fragrant. Watch it closely so it doesn’t burn, which makes it bitter.
- Simmer the Beans: Pour in the drained butter beans and the vegetable stock. Bring to a gentle simmer for 4–5 minutes. Use the back of your spoon to gently mash a small handful of the beans directly into the liquid—this releases their natural starches and creates a thick, creamy sauce without needing flour or heavy cream.
- (Wilt the Spinach: Add the fresh spinach to the pan. Stir gently for 1–2 minutes until it wilts completely into the beans.) *OPTIONAL
- The Low-Cal Cream Trick: Turn the heat down to the absolute lowest setting (or turn it off entirely). Stir in the Greek yogurt (or light cream cheese) and the grated Parmesan.
- Crucial Tip: Stirring Greek yogurt into a boiling pan will cause it to split. Adding it at the very end off the heat ensures a perfectly smooth, silky sauce.
- Finish and Serve: Season generously with black pepper, a touch of salt, and chili flakes. Divide into two bowls and top each serving with a soft-boiled or poached egg for an instant 6g boost of pure weight-loss protein.