Thursday, July 17, 2014

[Healthy_Recipes_For_Diabetic_Friends] GREEN BEANS AND POTATOES IN CHUNKY TOMATO SAUCE - 12g Carbs, 3g Fiber

 

GREEN BEANS AND POTATOES IN CHUNKY TOMATO SAUCE - 12g Carbs,  3g Fiber

Recipe By     :
Serving Size  : 8    
Preparation Time :0:00
Categories    : green beans                     potatoes
                tomatoes

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2    tablespoons  olive oil
  1              clove  garlic -- minced
  1 1/2           cups  red potato -- diced
     1/2           cup  chopped celery
     1/2      teaspoon  salt
  1 1/4         pounds  green beans -- trimmed
     1/4           cup  water
     1/3           cup  chopped fresh cilantro
     3/4         pound  plum tomatoes -- peeled and coarsely chopped
     1/4      teaspoon  freshly ground black pepper
     1/4      teaspoon  ground red pepper

1.  Heat olive oil in a large skillet over medium-high heat.  Add garlic to pan; saute 30 seconds, stirring constantly.  Add potato, celery, salt, and beans; saute 1 minute.  Add 1/4 cup water; cover and cook 5 minutes or until beans are crisp-tender.  Add cilantro and tomatoes.  Cover; reduce heat, and cook 4 minutes or until tomatoes begin to soften, stirring occasionally.  Stir in peppers.

Description:
  "Green beans, potatoes and tomatoes come together for the ultimate side dish."
Source:
  "Cooking Light  May 2008"
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Per Serving (excluding unknown items): 74 Calories; 3g Fat (30.9% calories from fat); 2g Protein; 12g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 149mg Sodium. 

Exchanges: 1/2 Grain(Starch); 1 1/2 Vegetable; 1/2 Fat.

NOTES : To peel tomatoes, score the skin by making a small x on the bottom side with a sharp knife.  Place tomato in boiling water for 30 secinds.  Remove tomato using a slotted spoon; immediately submerge in a bowl of ice water.  Let stand for one minute.  Skin should pull off easily with a sharp knife.

SERVING SIZE: about 3/4 cup

WW FLEX POINTS PER SERVING: 1

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