Tortellini Stew with Fresh Soybeans

• Preparation time: 6 minutes
• Cooking time: 14 minutes
• 4 servings
• 243 calories per serving, 27% from fat

RealAge effect if eaten 12 times a year:
A powerhouse of soy protein and isoflavones, this stew gives you energy to last all day — making you 2.5 days younger.

RealAge-effect ingredients:
Carrots, soybeans, soy nuts, tortellini, parsley or basil (magnesium, potassium, folic acid, fiber, isoflavones, healthy protein, healthy fat)

Ingredients:
• 3 cups low-salt chicken or vegetable broth
• 1 package (9 or 10 ounces) refrigerated small cheese-filled tortellini
• 1⁄4 teaspoon crushed red pepper flakes (optional)
• 1⁄2 package (16 ounces of a 32-ounce package) frozen soybeans in their pods, thawed
• 1 cup packaged julienned carrots or thinly sliced carrots
• 2 tablespoons chopped fresh basil or flat-leaf parsley
• Freshly ground black pepper
• 4 teaspoons toasted soy nuts (optional)

Preparation:
In a large saucepan, combine broth, tortellini, and, if desired, red pepper flakes. Bring to a boil over high heat. Reduce heat; simmer uncovered 2 minutes. Meanwhile,shell the soybeans (approximately 2⁄3 cup shelled soybeans). Stir soybeans and carrots into the tortellini mixture; return to a simmer. Simmer 6 to 8 minutes or until tortellini and vegetables are tender. Ladle into shallow bowls and sprinkle with basil (or parsley) and pepper, and with soy nuts, if desired.

Substitutions:
Refrigerated ravioli may replace tortellini, and 1½ cups packed baby spinach leaves may replace soybeans. Just before serving, stir in the spinach until it is wilted.

Tips:
Soybeans now come shelled! Look for them in your supermarket’s freezer case. Even so, shelling beans is easy and quick: Just press on the seam and pop them out of their shells.

Nutritional Analysis:
• Total fat (g) 7.4
• Sodium (mg) 764
• Vitamin A (RE) 980
• Fat calories (kc) 67
• Calcium (mg) 131
• Beta-carotene (RE) 5500
• Cholesterol (mg) 3.8
• Magnesium (mg) 20
• Vitamin C (mg) 7
• Saturated fat (g) 2.1
• Zinc (mg) 0.7
• Vitamin E (mg) 0.8
• Polyunsaturated fat (g) 1.1
• Selenium (mcg) 7
• Thiamin B1 (mg) 0.30
• Monounsaturated fat (g) 1.9
• Potassium (mg) 857
• Riboflavin B2 (mg) 0.3
• Fiber (g) 1.9
• Flavonoids (mg) 0
• Niacin B3 (mg) 4.2
• Carbohydrates (g) 28.9
• Lycopene (mg) 0
• Vitamin B6 (mg) 0.1
• Sugar (g) 4.9
• Fish (oz) 0
• Folic acid (mcg) 24
• Protein (g) 17.2
• Nuts (oz) 0
• Vitamin B12 (mcg) 0.3

This Dinner Recipe was published in 'Cooking The RealAge Way, Turn Back Your Biological Clock with More Than 80 Delicious and Easy Recipes (MICHAEL F. ROIZEN, M.D. and JOHN LA PUMA, M.D.) - p72 To p73'