tex mex potatoes 7pts

[Guest guest]

* Exported from MasterCook *

 

Tex Mex Potatoes 7pts

 

Recipe By :Meatless Dishes in Twenty Minutes by Karen A. Levin 1993

Serving Size : 4 Preparation Time :0:00

Categories : Potatoes Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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

4 6-oz each baking potatoes

cooking spray

1 teaspoon oil -- or as needed

2/3 cup chopped yellow onion

3/4 cup chopped green or red bell pepper

1 teaspoon minced garlic

15 ounces canned chili beans in sauce -- (spicy)

1 tablespoon Vegetarian Worcestershire sauce

OPTIONS:

1/2 teaspoon minced jalapeno peppers

or red pepper flakes

1 cup shredded lowfat cheddar cheese

or Monterey Jack Cheese

nonfat sour cream -- for garnish

 

1. Scrub potatoes and prick in several places with the tip of a sharp knife.

Place on a paper towel in the microwave oven and cook until tender on HIGH,

rotating at half time. (The time depends on the wattage of your microwave.)

 

2. While potatoes cook, coarsely chop onion and bell pepper and heat a 10-inch

skillet over medium. Spray and add oil. When hot, add onion, pepper and garlic.

Cook 3 minutes, stirring occasionally. Add beans (do not drain), Worcestershire

and choice of chile pepper. Reduce heat to low. Cover and simmer for 5 to 6

minutes.

 

3. Split potatoes and top with the bean mixture. Sprinkle with cheese and serve

with sour cream.

 

EACH potato: 353 Calories; 4g Fat (11.7% calories from fat); 17g Protein; 54g

Carbohydrate; 9g Dietary Fiber; 7 points (based on fullfat canned chili beans)

 

VARIATIONS: Other canned bean or lentil soups work well with this dish.

 

 

 

Description:

" Highly seasoned potatoes - a meatless meal "

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

 

Per Serving (excluding unknown items): 353 Calories; 4g Fat (11.7% calories from

fat); 17g Protein; 54g Carbohydrate; 9g Dietary Fiber; 6mg Cholesterol; 687mg

Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other

Carbohydrates.

 

Serving Ideas : Tossed green salad

 

NOTES : Best served in shallow bowls (instead of a flat plate) to catch all the

sauce. [Recipe was modified for a lowfat diet.]

 

Nutr. Assoc. : 0 0 0 0 4693 0 0 1656 0 0 0 0 0 0

..

=^..^= PatH http://home.earthlink.net/~kitpath/

Link to mastercook resource network, recipes, more

Get COVERS for cookbooks; tested Lowfat recipes