Cannellini Pilaf
1 (15-ounce) can cannellini beans
Vegetable cooking spray
1 tablespoon vegetable oil
1/3 cup unsalted sunflower kernels
2 medium carrots, scraped and grated
1 medium onion, chopped
1 medium-size yellow squash, thinly sliced
1 cup broccoli flowerets
1 medium tomato, chopped
1 clove garlic, minced
1/2 cup (2 ounces) shredded extra-sharp Cheddar cheese
1/2 teaspoon dried whole oregano
1/4 teaspoon salt
1/4 teaspoon dried whole thyme
1/4 teaspoon dried whole rosemary, crushed
1/4 teaspoon pepper
1/4 cup grated Parmesan cheese
1 tablespoon chopped fresh parsley
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