BEANS: Creole-Style Black-Eyed Peas - 3 pts, Carbohydrate 31 g; Fiber 5 g

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Creole-Style Black-Eyed Peas - 3 pts, Carbohydrate 31 g; Fiber 5 g

 

Recipe By :The New Mayo Clinic Cookbook, published by Mayo Clinic Health

Information and Oxmoor House, and winner of the 2005 James Beard award.

Serving Size : 8 Preparation Time :0:00

Categories : LowCal (Less than 300 cals) LowerCarbs

LowFat (Less than 15%) LowFat (Less than 5%)

Spicy Vegan

Veggie WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3 cups water

2 cups dried black-eyed peas

1 teaspoon vegetable bouillon granules

2 cups canned unsalted tomatoes -- crushed

1 large onion -- finely chopped

2 stalks celery -- finely chopped

3 teaspoons minced garlic

1/2 teaspoon dry mustard

1/4 teaspoon ground ginger

1/4 teaspoon cayenne pepper

1 bay leaf

1/2 cup chopped parsley

 

In a medium saucepan over high heat, add 2 cups of the water and black-eyed

peas. Bring to a boil for 2 minutes, cover, remove from heat and let stand for 1

hour.

 

Drain the water, leaving the peas in the saucepan. Add the remaining 1 cup of

water, vegetable bouillon granules, tomatoes, onion, celery, garlic, mustard,

ginger, cayenne pepper and bay leaf. Stir together and bring to a boil. Cover,

reduce heat and simmer slowly for 2 hours, stirring occasionally. Add water as

necessary to keep the peas covered with liquid.

 

Remove the bay leaf, pour into a serving bowl and garnish with parsley. Serve

immediately.

 

SERVES 8

 

Nutritional (per serving): Calories173; Total fat 1 g (Saturated fat trace,

Monounsaturated fat trace); Carbohydrate 31 g; Fiber 5 g;Potassium665 mg;

Calcium66 mg; Cholesterol0 mg; Protein11 g; Sodium34 mg.

 

Source: Mayo Clinic Staff

 

Dietitian's tip: Most dried peas and beans, including black-eyed peas, are an

excellent source of folate. One serving of this dish provides 70 percent of the

daily recommended amounts.

 

Description:

" 3 pts "

Cuisine:

" Creole/Cajun "

S(Formatted by Chupa Babi):

" 07.15.08 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 151 Calories; 1g Fat (3.6% calories from

fat); 10g Protein; 27g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 21mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0