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Tuesday, January 1, 2013

[Healthy_Recipes_For_Diabetic_Friends] Cheapamole - 28g Carbohydrate; 7g Dietary Fiber

* Exported from MasterCook *
                                Cheapamole
Recipe By     :
Serving Size : 6     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 10%)
                Vegan
Amount Measure       Ingredient -- Preparation Method
-------- ------------ --------------------------------
2             cloves garlic -- minced
1 1/2           cups frozen peas -- thawed
1                cup white beans -- cooked or canned, drained & rinsed
4             ounces canned diced green chiles -- drained
2        Tablespoons fresh lime juice
1           teaspoon olive oil
1           teaspoon ground cumin
2        Tablespoons minced red onion
2        Tablespoons chopped fresh cilantro
                        salt & freshly ground pepper

In a food processor or blender, combine the garlic, peas, beans, and
chiles and blend until smooth.

Add the lime juice, oil and cumin and blend until well combined. Use a
rubber spatula to scrape the mixture into a medium bowl. Stir in the onion
and cilantro. Season with salt and pepper to taste.

Cover and refrigerate for at least 30 minutes to allow flavors to blend.
This tastes best if used on the same day it is made. Use it as a dip for
chips or cut vegetables or any way you would use regular guacamole.

Makes about 3 cups (6 one-half cup servings)

Add mashed ripe avocado to replace a portion of the peas or white beans.

AuthorNote: Avocados are notoriously expensive, so I've been searching for
a way to have my guacamole and afford it, too. After much trial and error,
I've come up this green peas and white bean dip that looks and tastes
amazingly like the real deal. as a bonus to being cheaper than regular
guacamole, this version also contains less fat and more protein.

Source:
"Vegan On the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
"Dec 2012"
Yield:
"3 cups"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 158 Calories; 1g Fat (7.0% calories
from fat); 10g Protein; 28g Carbohydrate; 7g Dietary Fiber; 0mg
Cholesterol; 72mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
1/2 Vegetable; 0 Fruit; 0 Fat.
NOTES : Less than 50 cents/serving
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

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