White Bean

We've based this carbohydrate-rich, one-dish supper on the classic Spanish paella, mixing the lima beans (which stand in for the traditional rice) with tomatoes, chicken and a bit of ham.

For a low-fat entrèe, be sure to remove all visible fat and membrane from the veal shanks. Tie them to retain a nice shape.

Barley gives this a wonderful chewy texture.

Great with tortilla chips as a dip. Or try it as a vegetarian filling for burritos adding grated Monterey Jack cheese, too.

Active time: 20 min Start to finish: 30 min

Complete the menu with a tomato and red onion salad, sourdough bread, and poached pears (or canned) with raspberry sauce.

A twist on hummus, this sunset-colored dip also makes a delicious sandwich spread. Allow time for soaking the beans overnight.

The people of Tuscany are known in Italy as mangiafagioli, or bean eaters, and when I was in Florence as an art history student and then in Lucca as a teacher I learned the reason why. All the trattorie served fagioli all'uccelletto for only a few lire. I was fortunate to find an Italian friend in Arkansas who had a recipe.

This superb starter has no cream and just one tablespoon of oil.

Duck, turkey or dark chicken meat can substitute for the goose with equally delicious results. Fine accompaniments are a green salad with Roquefort vinaigrette and hot crusty bread. For a quick and sophisticated dessert, add a bit of red wine and ground cinnamon to canned pears with their syrup.

This low-fat rendition of the classic dish comes from Gil Martínez Soto of Restaurante Virrey de Palafox in El Burgo de Osma, Spain.

Based on a recipe from chef Angel García of Lúculo in Madrid, Spain.

Here's a hearty main-course soup perfect for a simple winter dinner. The chopped escarole fills a large bowl but wilts considerably when cooked.

A robust mix of white beans and macaroni in a light tomato sauce, ready to serve in under 30 minutes.

This light and lovely main course comes from executive chef Jeff Tunks at the acclaimed DC Coast in Washington, D.C.