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Monday, October 29, 2012

[Healthy_Recipes_For_Diabetic_Friends] Southern [USA] Black-Eyed Peas with Greens - 24g Carbohydrate; 5g Dietary Fiber

* Exported from MasterCook *

Black-Eyed Peas with Greens

Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 20%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 cups vegetable broth
3 cups water
2 cups fresh black-eyed peas
2 tablespoons butter
2 cups finely chopped red onion
6 cups coarsely chopped Swiss chard -- (about 1 pound)
1/2 teaspoon pepper
1 tablespoon hot pepper vinegar -- (such as Crystal)

Combine first 3 ingredients in a Dutch oven; bring to a boil. Reduce heat;
simmer, partially covered, 30 minutes or until tender. Remove from heat.

Heat butter in a large skillet over medium-high heat. Add onion; sauté 5
minutes. Add Swiss chard and pepper. Sauté 3 minutes or until wilted; stir
in vinegar. Add onion mixture to peas; stir.

Yield: 9 servings (serving size: 1 cup)

CALORIES 185 (18% from fat); FAT 3.6g (sat 1.7g,mono 0.8g,poly 0.4g); IRON
4.1mg; CHOLESTEROL 7mg; CALCIUM 75mg; CARBOHYDRATE 30g; SODIUM 586mg;
PROTEIN 11g; FIBER 5.4g

Cuisine:
"Southern USA"
Source:
"Cooking Light, MAY 2003"
S(Formatted by Chupa Babi):
"Oct 2012"
Yield:
"9 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 158 Calories; 5g Fat (25.3%
calories from fat); 6g Protein; 24g Carbohydrate; 5g Dietary Fiber; 8mg
Cholesterol; 804mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat;
1/2 Vegetable; 1 Fat.

Nutr. Assoc. : 0 0 0 0 0 2688 0 1471