Caribbean Black-Eyed Pea Patties with Garlic Pepper Salsa

Ingredients :

3 garlic cloves -- minced

2 serrano chiles -- seeded and finely chopped

2 cans  black-eyed peas -- (16-ounce) rinsed and well drained

1/3 cup  finely chopped red bell pepper

6 tablespoons  chopped fresh cilantro -- divided

1 1/2 teaspoons  ground cumin

1/2  teaspoon  kosher salt -- divided

1 large  egg

1 tablespoon  olive oil -- divided

2 cups  chopped tomato

2 teaspoons  fresh lime juice

Preparation Method :

1. Combine minced garlic and chiles in a large bowl. Place 1 teaspoon garlic mixture in a small bowl; set aside. Add peas to remaining garlic mixture in large bowl; mash mixture with a potato masher. Stir in bell pepper, 1/4 cup chopped fresh cilantro, cumin, 1/4 teaspoon salt, and egg, stirring until well blended. Divide mixture into 12 equal portions (about 1/4 cup each), shaping each into a 1/2-inch-thick patty.

2. Heat 1 1/2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add 6 patties; cook 4 minutes on each side or until browned. Repeat procedure with the remaining 1 1/2 teaspoons olive oil and 6 patties.

3. Add remaining 2 tablespoons chopped fresh cilantro, remaining 1/4 teaspoon salt, chopped tomato, and fresh lime juice to the reserved garlic mixture in bowl; stir well. Serve with patties.

Yield:  6 servings (serving size: 2 patties and 1/3 cup salsa)

CALORIES 119 (29% from fat); 

FAT 3.9g (sat 0.7g,mono 2g,poly 0.7g); 

IRON 1.5mg; 

CHOLESTEROL 35mg; 

CALCIUM 37mg; 

CARBOHYDRATE 16g; 

SODIUM 435mg; 

PROTEIN 6.1g; 

FIBER 4.1g

Source : Cooking Light, OCTOBER 2007

Formatted by : Chupa Babi

Diabetic Fish Veracruz

Ingredients :

Fish:

1 pound red snapper fillets, in 6 portions

Juice of 1-1/2 lemons

Freshly ground black pepper to taste

Sauce:

1 tablespoon olive oil

1-1/2 medium onions, sliced into thin strips

3 large garlic cloves, minced

2-1/4 pounds (about 12 medium) tomatoes, chopped

3 tablespoons sliced, pitted green olives

2 tablespoons drained capers

1 jalapeño pepper, seeded and sliced

Freshly ground pepper to taste

Directions :

1. Sprinkle fish with lemon juice and pepper.

2. Set aside.

3. For sauce, heat olive oil in a heavy-bottom saucepan over medium heat, and add onions and garlic. Saute, stirring, until onions are tender.

4. Add tomatoes, olives, capers, and jalapeño, and bring to a simmer, stirring occasionally, for 30 minutes.

5. Add pepper to taste and remove from the heat.

6. Preheat the oven to 450 degrees F.

7. Cut six double thicknesses of aluminum foil, large enough to accommodate fillets.

8. Brush fillets with olive oil and place them on the foil squares.

9. Spoon about 2 heaping tablespoons of sauce over each portion.

10. Fold the foil loosely over fish and crimp the edges together tightly.

11. Place on a baking sheet.

12. Bake for 8 to 10 minutes.

13. Place each foil pouch on a serving dish and have guests open them at the table.

Nutritional Information Per Serving :

Glycemic Index: 33, 

Glycemic Load: 4, 

Calories: 210,

Protein: 28 g, 

Carbohydrate: 9 g, 

Dietary Fiber: 3 g,

Fat: 5 g, 

Cholesterol: 41 mg, 

Sodium: 380 mg

Diabetic Exchanges : 

4 Very Lean Meat, 

1 Vegetable, 

1 Fat

Source : "The Complete Idiot's Guide to Terrific Diabetic Meals" via The Diabetic Gourmet Daily Recipe Mailer

Cookery Club Quick Sweet and Sour Sauce

Ingredients :

2 ounces  brown sugar -- or 3/8 cup
2 ounces  malt vinegar -- or 3/8 cup
6 ounces  tomato sauce -- or ketchup, or 3/4 cup
8 ounces  pineapple chunks in juice -- (1 small can)
1 tablespoon  light soy
2  spring onions -- or green onions, sliced (optional)

Preparation Method :

Add all ingredients to a pot and simmer for 5 minutes . Garnish with spring onion.

AuthorNote : Basically you can make this in 5 minutes, just from store cupboard stuff. You don't even have to measure all the ingredients just use 1 part sugar, 1 part vinegar to 3 parts tomato sauce - then add flavour. So you can make as little or as much as you like! plus it tastes good.

Per Serving (excluding unknown items) : 

107 Calories;
trace Fat (1.0% calories from fat);
1g Protein;
28g Carbohydrate;
1g Dietary Fiber;
0mg Cholesterol;
415mg Sodium.

Exchanges : 

1/2 Vegetable;
1/2 Fruit;
1 Other Carbohydrates.

Source : Cordon Vert School
Formatted by : Chupa Babi
* Exported from MasterCook *

Spiced Kahlua Custards

Ingredients:

2  cups  unsweetened light soymilk

1/2 cup  brewed coffee

1/4 cup  coffee liqueur -- such as Kahlua

1 tablespoon  instant coffee powder

1 teaspoon  ground cinnamon

1/2 teaspoon  ground allspice

2 eggs

2 egg whites

1/4  cup  sugar

1/8  teaspoon  salt

To garnish: chocolate-covered espresso beans

Preparation Method :

1. Preheat the oven to 350F. Set six 6 or 8-ounce custard cups into a 13x9-inch baking dish.

2. In a medium saucepan, combine the soymilk, coffee, liqueur, instant coffee powder, cinnamon and allspice. Set over medium heat and cook for 4 minutes, or just until bubbles form around the edge of the pan. Remove from the heat. In a large bowl, whisk together the eggs, egg whites, sugar, and salt until well blended. Gradually stir in the milk mixture until blended. Ladle the mixture into the custard cups, dividing evenly. Add boiling water to the baking dish to come halfway up the sides of the custard cups.

3. Bake for 40 to 45 minutes or until a knife inserted into the center of a custard comes out clean. Carefully remove the cups from the water and cool on a rack. Cover with plastic wrap and refrigerate for 4 hours (or overnight) until chilled. Garnish with espresso beans, if using.

AuthorNote : Turn a standard cup of joe into a satisfying treat. This pudding-like dessert is as creamy and delicious as traditional custards but without the usual fat and calories.

Makes 6 servings

Per Serving (excluding unknown items): 

129 Calories; 

3g Fat (26.6% calories from fat); 

6g Protein; 

15g Carbohydrate; 

1g Dietary Fiber; 

71mg Cholesterol; 

98mg Sodium.  

Exchanges: 

0 Grain(Starch); 

1 Lean Meat; 

1/2 Fat; 

1/2 Other Carbohydrates.

Source : "Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010"

Formatted by : Chupa Babi

* Exported from MasterCook *

Tuna and Rice

Ingredients:

8 ounces whole grain rice (microwavable rice speeds things up)
1 tbsp olive oil
2 garlic cloves, crushed
1 onion, finely chopped
1 8-ounce pack sliced cremini mushrooms
1/2 pound broccoli, cut into florets
1 28-ounce can chopped tomatoes
1 7-ounce pouch light tuna in water
1/2 cup fresh parsley, chopped (optional)


Preparation:

1. Cook the rice according to the instructions on the package.

2. Meanwhile, heat the oil in a large nonstick skillet.

3. Add garlic and onion and cook for 5 minutes until translucent.

4. Add sliced mushrooms and broccoli florets and cook for 2-3 minutes.

5. Stir in tuna (pouches don't need to be drained) and tomatoes and cook for 5 minutes until thoroughly heated.

6. Add rice, and parsley if you have it, and mix well.

Serve in 4 bowls.

Per Serving: 

Calories 217, 

Calories from Fat 16, 

Total Fat 1.7g (sat 0.2g), 

Cholesterol 15mg, 

Sodium 213mg, 

Carbohydrate 30.9g, 

Fiber 6.1g,

Protein 19.4g

Source : Fiona Haynes, Your About.com Guide to Low Fat Cooking

Diabetic Easy Corn Relish

Ingredients :

2 cups frozen corn kernels, cooked according to package directions
2/3 cup chili sauce
1 celery stalk
1/2 red bell pepper, seeded and chopped
2 tablespoons chopped chives or thinly sliced green onion tops
1 teaspoon olive oil
1/4 teaspoon dried thyme leaves
1 garlic clove, minced


Directions :

1. Cool the cooked corn in a colander under cold running water.

2. Drain.

3. In a medium bowl, combine the chili sauce, celery, red pepper, chives, oil, thyme, and garlic.

4. Stir to mix well.

5. Stir in the corn.

6. Serve at room temperature, or cover and refrigerate.

7. Relish will keep in the refrigerator for 3 to 4 days.

Nutritional Information Per Serving (2 tablespoons):

Calories: 32, 

Fat: 0 g, 

Saturated Fat: 0 g, 

Cholesterol: 0 mg,

Sodium: 138 mg, 

Carbohydrate: 7 g, 

Dietary Fiber: 1 g,

Sugars: 2 g, 

Protein: 1 g

Diabetic Exchanges: 1/2 Starch

Source : "The Diabetes Snack Munch Nibble Nosh Book" via The Diabetic Gourmet Daily Recipe Mailer

Instant Espresso Chiller

Ingredients :

1 tablespoon  instant coffee powder
1/2 cup  cold water
1/2 cup  ice cubes
2 packets  Sucralose -- or stevia


Preparation Method :

Combine all the ingredients in a blender and blend until smooth.

AuthorNote : Ice coffee was popular long before trendy coffee bars began to dot our cities. Try this pick-me-up at midday or anytime you can use a little lift.

Source : "Metabolism Miracle Cookbook by Diane Kress RD, 2011"
Formatted by : Chupa Babi

Asparagus with Garlic and Parmesan

Ingredients :

2 slices Bread, torn into 1-inch Pieces
olive oil Spray
2 tsps. extra-virgin Olive Oil
2 medium cloves Garlic, minced, or 1 tsp. bottled minced Garlic
1 1/2 tsps. dried Oregano, crumbled
2 tbsps. Parmesan Cheese, shredded, not grated
1 lb. Asparagus Spears, trimmed
1/8 tsp. Salt


Directions :

1. Put bread in a food processor or blender and pulse until texture of commercial bread crumbs.

2. Spray a large nonstick skillet with olive oil spray.

3. Heat olive oil over medium-high heat and swirl to coat bottom.

4. Add garlic and cook for 10 seconds, stirring constantly.

5. Add bread crumbs and oregano.

6. Cook for 5 minutes, or until crumbs are golden-brown, stirring frequently.

7. Remove from heat and stir in Parmesan cheese.

8. Set aside.

9. To serve, arrange asparagus on a serving platter.

10. Sprinkle with salt and top with crumb mixture.

Makes 4 servings.

Per Serving :

Calories 61, 

Fat 2 g, 

Cholesterol 2 mg, 

Sodium 120 mg,

Carbohydrates 8 g.

No-Bake Corn Flake Pie Crust

Ingredients :

3 cups cornflake crumbs
2 tbsps. sugar
1 1/2 tbsps. light cream cheese
nonstick cooking spray


Method :

1. Grind corn flakes in a food processor.
2. Add sugar and process just until mixed.
3. Add half of cream cheese and process.
4. Add remaining cream cheese and process.
5. Place crust mixture in a 9-inch pie plate that has been coated with nonstick cooking spray.
6. Gently and evenly press to bottom and sides to form crust.
7. Chill before adding filling.

Makes 1 crust.

Per Serving :

Calories 52,
Fat 0.7 g,
Cholesterol 2 mg,
Sodium 100 mg,
Carbohydrates 10.5 g.

Label

Southwestern Quinoa Salad

Ingredients :

1 cup uncooked quinoa
2 cups fat-free, low-sodium gluten-free chicken broth
1 cup fresh or thawed frozen corn
1 15 ounce can low-sodium black beans
1 cup grape tomatoes, halved
1/4 cup finely chopped red onion
1 jalapeño pepper, finely chopped
1/4 cup chopped fresh cilantro
Juice of 1 large lime or 2 small ones (about 1/4 cup)
1 tbsp plus 1 tsp extra virgin olive oil
1/2 tsp cumin


Preparation :

1. Rinse quinoa thoroughly to rid it of its bitter coating.

2. Place in a 2 quart saucepan with the chicken broth.

3. Bring to a boil, then cover and simmer for 10-15 minutes, until the water is absorbed and the quinoa is fluffy.

4. Allow to cool.

5. Place cooled cooked quinoa in a salad bowl with the corn, black beans, tomatoes, red onion, jalapeño pepper and cilantro.

6. Whisk lime juice, oil, and cumin in a small bowl.

7. Drizzle over quinoa salad, then toss.

Per Serving : 

Calories 181, 

Calories from Fat 34, 

Total Fat 3.8g (sat 0.4g), 

Cholesterol 0mg, 

Sodium 94mg, 

Carbohydrate 29.8g, 

Fiber 4.4g,

Protein 7g

Source : Fiona Haynes, Your About.com Guide to Low Fat Cooking

Yellow Split Pea and Sweet Potato Soup

Ingredients :

8 1/2  cups  water
1 large  onion -- chopped (about 2 cups)
1 tablespoon  grated fresh ginger
2 cups  dried yellow split peas
2 medium  sweet potatoes -- peeled and cut into 1/2-inch chunks
1/2  cup  toasted pumpkin seeds


Preparation Method :

1. Bring 1/2 cup water to simmer in a large saucepan over medium-high heat.

2. Add onion and cook about 5 minutes or until translucent. Stir in ginger and cook 1 minute, stirring. 

3. Add remaining 8 cups water, peas and sweet potato cubes and bring to a boil. 

4. Reduce heat to a simmer, cover and simmer 1 hour. 

5. Uncover and continue to simmer 15 minutes. 

6. Carefully puree soup with a hand-held immersion blender or in batches in a food  processor until smooth and creamy. 

7. Garnish with pumpkin seeds.

Per Serving (excluding unknown items) : 

282 Calories; 

7g Fat (20.5% calories from fat); 

17g Protein; 

41g Carbohydrate; 

14g Dietary Fiber; 

0mg Cholesterol; 

22mg Sodium.  

Exchanges : 

2 1/2 Grain(Starch); 

1 1/2 Lean Meat; 

0 Vegetable; 

1 Fat.

Recipe By : Whole Foods Market

Source :  "Detroit Free Press, March 27, 2011"

Formatted by : Chupa Babi

* Exported from MasterCook *

Diabetic Bayou Cajun Fries

Ingredients :

1 (6 oz) baking  potato. scrubbed
Vegetable cooking spray
1/2 tsp extra virgin olive  oil
1/4 tsp paprika
1/4 tsp Cajun seasoning
1/8 tsp salt


Preparation :

1. Preheat  oven 475 deg F.

2. To make fries, cut each potato in 1/4-inch slices  lengthwise, then cut each slice in 1/4-inch wide strips.

3. Coat a  nonstick baking sheet with cooking spray. Place potatoes on sheet; drizzle with oil and sprinkle with paprika. Toss gently to coat.

4. Arrange potato  strips in a single layer with a small amount of space between each strip.  Bake 5 minutes, stir and bake 5 minutes more or until tender when pierced  with a fork and golden brown.

5. Remove fries from oven and immediately sprinkle with Cajun seasoning and salt. 

6. Toss gently to coat.

Exchanges : 

1 starch

Calories 91;

Fat 1g;

Carbs 18g;

Protein  2g;

Chol 0mg;

Sodium 166mg;

Fiber 2g

Source : Diabetic Cooking March/April 2004

Parmesan-Proscuitto Cornmeal Triangles

Ingredients :

1  cup  1% low-fat milk
1  cup  water
1  teaspoon  minced garlic
1/4  teaspoon  dried thyme
1/4  teaspoon  salt
1/8  teaspoon  freshly ground black pepper
1  cup  fine cornmeal
2  ounces  thinly sliced prosciutto -- chopped
3  tablespoons  chopped fresh parsley
4  tablespoons  grated Parmesan cheese
1  teaspoon  olive oil


Preparation Method :

1. Coat an 8-inch square baking pan with baking spray.

2. In a medium saucepan over medium-high heat, combine the milk, water, garlic, thyme, salt, and pepper. Bring to a boil and gradually whisk in the cornmeal, stirring constantly. Reduce the heat to low, cover, and cook, stirring occasionally, for 5 minutes, or until thick. Remove from the heat and stir in the prosciutto, parsley and 3 tablespoons of the cheese. Spread into the bottom of the prepared pan. Press plastic wrap onto the surface and chill for 4 hours.

3. Preheat the broiler. Coat a baking sheet with cooking spray.

4. Remove the cornmeal, or polenta, mixture from the refrigerator and turn out onto a cutting board. Cut into 4 equal triangles. Transfer to the prepared baking sheet and brush with the oil. Sprinkle with the remaining cheese. Broil 4-inches from the heat for 3 to 4-inches from the heat for 3 to 4 minutes, or until golden and hot. Serve immediately.

5. Make ahead by preparing the recipe up to the point of cutting into wedges. Refrigerate for up to 2 days, then follow the recipe as directed.

AuthorNote : This scrumptious side dish completes your meals with a healthy serving of complex carbohydrates. Make a batch on the weekend and your midweek meal will come together in no time flat.

ChupaNote : This makes a great starter, cut into 2-inch squares instead of 4 wedges. Its also lovely with cornedbeef, white cheddar and dill weed instead of parsley. Any little bits of leftover meat can be used, and the Parmesan switched out for other cheese, the parsley replaced with other herbs.

Per Serving (excluding unknown items) : 

215 Calories;
5g Fat (21.5% calories from fat);
11g Protein;
30g Carbohydrate;
3g Dietary Fiber;
16mg Cholesterol;
644mg Sodium.

Exchanges : 

1 1/2 Grain(Starch);
1 Lean Meat;
0 Vegetable;
1/2 Non-Fat Milk;
1/2 Fat.

Source : "Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010"
Formatted by : Chupa Babi
* Exported from MasterCook *

Low Fat Middle Eastern Chicken

Ingredients :

4 5-ounce skinless, boneless chicken breasts
2 tbsp lemon juice
1/2 tsp cumin
1/2 tsp dried coriander
1/2 tsp cinnamon
1/2 tsp cardamom
2 garlic cloves, slivered
1 15 ounce can low-sodium chick peas/garbanzo beans, well rinsed and drained
1 14.5-ounce can no-salt-added diced tomatoes
1/4 cup freshly chopped cilantro


Preparation :

1. Preheat oven to 400 degrees.
2. Place chicken breasts in a glass baking dish large enough to accommodate the chicken in one layer.
3. Sprinkle with lemon juice.
4. Combine spices in a small bowl and sprinkle over chicken, followed by garlic slivers.
5. Pour can of chickpeas over chicken followed by the tomatoes.
6. Bake uncovered for 25 minutes.
7. Serve with couscous, rice or creamy polenta.



Serves 4

Per Serving : 

Calories 321,
Calories from Fat 37,
Total Fat 4.2g (sat 0.7g),
Cholesterol 82mg,
Sodium 235mg,
Carbohydrate 29.7g,
Fiber 7.9g,
Protein 41.3g

Source : Fiona Haynes, Your About.com Guide to Low Fat Cooking

BBQ Tempeh

Ingredients :

1 block of tempeh
BBQ sauce


Method :

1. Heat oven to 400 degrees F.

2. Line a cookie sheet with non-stick foil.

3. Take the tempeh and cut it in half so you have essentially 2 squares of it. Put them in a steamer basket, and steam them in a covered pot on the stove for 20 minutes. 

4. Remove from the basket when done, and let cool enough to handle. Slice each half in half again to make 2 thinner squares of  tempeh, so you should now have 4 squares of  tempeh. (like cutting a cake round in half). 

5. Then slice them into "ribs" - just cut them into slices about 1 1/2" wide. Lay them on the foil on the cookie sheet and using a brush, brush them with the BBQ sauce. Keep a watch on them, checking every 5 - 10 minutes, until BBQ sauce looks like it is cooked. 

6. When it looks that way, turn the pieces over and brush the other side with BBQ sauce and do the same thing, and check again every 5-10 minutes until the sauce looks like it is cooked through - it should be darker in color than when you brushed it on, etc. 

Note : You can keep adding BBQ sauce as much as you would like, back and forth, but don't go on forever, or you will burn the tempeh. Serve the "ribs" with your choice of oven "fries" or non-fat potato salad or whatever sounds good to you - just be sure to make them fat free.

Recipe by : Annie Littlewolf

Low Fat Krab Kakes

Ingredients :

14 to 16 oz. prepared seitan (see below)
2 cups 1-cm-cube bread crumbs
2 tablespoons fresh, minced onion
1 ripe plantain
2 teaspoons lemon juice and pulp
5 dashes Tabasco sauce
4 tablespoons mayonnaise (see below)
8 teaspoons Old Bay (see below)
1/4 cup or less of chopped dried nori (seaweed)
1 teaspoon fresh parsley, chopped


Method :

1. Cut the seitan into pieces roughly 1cm by 1cm by 3cm -- you know, the size of picked crab meat. 

2. Gently mix it in a large bowl with the bread crumbs. Add the onion and mix again.

3. Process the plantain with the lemon juice and Tabasco sauce in a food processor or with an electric blender until smooth. 

4. Add this blend to the seitan mixture and gently stir. 

5. Add the mayonnaise, Old Bay, nori, and parsley, and stir. Cover and chill at least one hour.

6. Dust hands with flour and shape the mixture into 12 or 15 patties or balls. 

7. Bake on a cookie sheet at 350 degrees F until brown and heated through (30 or 40 minutes). 

8. Serve hot, garnished with parsley and a slice of lemon. 

9. Squeeze a lemon over them and/or flavor with Tabasco sauce.

Notes:

Important notes about Seitan: 

Seitan is available in natural food stores, prepared, flavored, and packaged in tubs. This seitan is not recommended, because it is seasoned for Asian dishes and has ginger in it. Ginger is not an appropriate flavoring for a crab cake, vegetarian or not! Your best bet is to obtain unflavored seitan or to make it yourself. Arrowhead Mills sells packages of "Seitan Quick Mix," which is easy to prepare. (Seitan can also be made from scratch with normal bread flour, but this process is long and tricky.) Finally, to get a nice seafood flavor in the seitan, toss a handful or two of dried nori (seaweed) and a teaspoon of Old Bay into the water as the seitan dough boils.

Note about Mayonnaise: 

You can purchase prepared vegan mayonnaise from many natural-food stores, and it can also be made from tofu. I don't have a tofu-mayo recipe; Nasoya's "Nayonaise" works well.

Note about Old Bay: This is a blend of spices easily found on the U.S. East Coast. Now that McCormick has bought the original company, it's distributed nationwide and can be found in the fresh fish area or spice aisle of any large supermarket. If you can't find it, any other blend of crab boil should do. Preparation time is about an hour, plus preparation time for the seitan.

Green Vegetable and Quinoa Soup

Ingredients :

1/2  cup  quinoa
1 cup  water
1/8 teaspoon  salt -- and 1/4 t.salt
1 tablespoon  olive oil
1 large  leek -- halved lenghtwise, well washed, and cut into 1/2-inch slices
1 large  onion -- coarsely chopped
1 cup  chopped celery
2 garlic cloves -- minced
2 cups  chopped peeled hothouse cucumber
1/2 teaspoon  dried thyme -- crumbled
1/2 teaspoon  dried rosemary -- crumbled
1/4 teaspoon  freshly ground black pepper
4 cups  broth
2  cups  frozen peas
1  cup  grated zucchini


Preparation Method :

1. Place the quinoa in a fine-mesh strainer and rinse under cold running water for 2 minutes. Transfer to a heavy medium saucepan. Add the water and 1/8 teaspoon salt and bring to a boil over high heat. Reduce the heat to low, cover, and simmer for 10 to 15 minutes, or until the quinoa is tender, the water is absorbed, and some of the grains start to uncoil. Remove from the heat and set aside, covered.

2. Meanwhile, heat the oil in Dutch oven over medium heat. Add the leek, onion, celery, and garlic, and cook, stirring often, or until the vegetables begin to shrink down.

3. Add the cucumber, thyme, rosemary, pepper, and 1/4 teaspoon salt and stir well. Lower the heat, cover and cook, stirring occasionally, for 10 minutes, or until the vegetables are very tender.

4. Add the broth and the cooked quinoa. Cover and bring to a boil over high heat. Reduce the heat to low and simmer, covered, for 5 minutes. Stir in the peas and zucchini. Cover and simmer for 5 to 7 minutes longer, or until the peas are heated through and the zucchini is tender.

Per Serving : 

131 cals (27% fat); 

4 g fat; 

20g carbs; 

4g dietary fat; 

5g protein; 

680 mg sodium;

Diet exchange : 

1 veg; 1 bread; 1/2 fat

Carb choices: 1

AuthorNote : Quinoa figures prominently in South American cuisine. It contains more protein than any other grain. You can find it in health stores and some grocery stores.

Source : Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010

Formatted by : Chupa Babi

Exported from MasterCook