3 pts old pts, NOT Pts Plus
* Exported from MasterCook *
Black-Eyed Peas with Swiss Chard
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 20%) Veggie
Amount Measure Ingredient -- Preparation Method
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1 pound Swiss chard
1 1/2 cups dried black-eyed peas
1 teaspoon olive oil
1 cup finely chopped onion
1 1/2 tablespoons tomato paste
2 garlic cloves -- minced
2 cups fat-free less-sodium broth
1 cup crumbled feta cheese -- (4 ounces)
1 tablespoon chopped fresh oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup fresh lemon juice
Wash Swiss chard thoroughly. Remove and chop stems. Slice leaves into (1-inch) strips.
Place peas in a large Dutch oven; cover with water to 2 inches above beans. Bring to a boil; cook 5 minutes. Drain peas; set aside. Wipe pan with a paper towel.
Heat oil in pan over medium-high heat. Add onion; sauté 2 minutes. Add tomato paste and garlic; cook 1 minute, stirring constantly. Stir in peas and broth; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until peas are tender. Stir in chard stems and cheese; cover and cook 4 minutes. Stir in chard leaves, oregano, salt, and pepper; cover and cook 2 minutes. Stir in lemon juice.
Yield: 8 servings (serving size: 3/4 cup)
CALORIES 177 (20% from fat); FAT 4.1g (sat 2.3g,mono 1.1g,poly 0.4g); IRON 3.8mg; CHOLESTEROL 13mg; CALCIUM 142mg; CARBOHYDRATE 25.1g; SODIUM 463mg; PROTEIN 11.5g; FIBER 4.8g
This hearty, soupy side dish pairs nicely with [2Favorite]. Look for Swiss chard with other greens in the produce section.
Source:
"Cooking Light, MARCH 2005"
S(Formatted by Chupa Babi):
"June 2011"
Yield:
"6 cups"
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Per Serving (excluding unknown items): 188 Calories; 5g Fat (23.9% calories from fat); 11g Protein; 25g Carbohydrate; 5g Dietary Fiber; 17mg Cholesterol; 461mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
