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Obesity Discussion · 01-24-06, 03:08 PM

Creole-style black-eyed peas
Dietitian's tip: Most dried peas and beans, including black-eyed peas, are an excellent source of folate. One serving of this dish provides 70 percent of the daily recommended amounts.

SERVES 8
Ingredients
3 cups water
2 cups dried black-eyed peas
1 teaspoon low-sodium chicken-flavored bouillon granules
2 cups canned unsalted tomatoes, crushed
1 large onion, finely chopped
2 stalks celery, finely chopped
3 teaspoons minced garlic
1/2 teaspoon dry mustard
1/4 teaspoon ground ginger
1/4 teaspoon cayenne pepper
1 bay leaf
1/2 cup chopped parsley

Directions
In a medium saucepan over high heat, add 2 cups of the water and black-eyed peas. Bring to a boil for 2 minutes, cover, remove from heat and let stand for 1 hour.

Drain the water, leaving the peas in the saucepan. Add the remaining 1 cup of water, bouillon granules, tomatoes, onion, celery, garlic, mustard, ginger, cayenne pepper and bay leaf. Stir together and bring to a boil. Cover, reduce heat and simmer slowly for 2 hours, stirring occasionally. Add water as necessary to keep the peas covered with liquid.

Remove the bay leaf, pour into a serving bowl and garnish with parsley. Serve immediately.

Nutritional Analysis(per serving)Calories 173 Cholesterol 0 mg
Protein 11 g Sodium 34 mg
Carbohydrate 31 g Fiber 5 g
Total fat 1 g Potassium 665 mg
Saturated fat trace Calcium 66 mg
Monounsaturated fat trace

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Nonstarchy vegetables 1

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Nuts, seeds and dry beans 2

http://www.mayoclinic.com/health/hea...ecipes/NU00372

01-24-06, 03:08 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,955 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Creole-style black-eyed peas Creole-style black-eyed peas Dietitian's tip: Most dried peas and beans, including black-eyed peas, are an excellent source of folate. One serving of this dish provides 70 percent of the daily recommended amounts. SERVES 8 Ingredients 3 cups water 2 cups dried black-eyed peas 1 teaspoon low-sodium chicken-flavored bouillon granules 2 cups canned unsalted tomatoes, crushed 1 large onion, finely chopped 2 stalks celery, finely chopped 3 teaspoons minced garlic 1/2 teaspoon dry mustard 1/4 teaspoon ground ginger 1/4 teaspoon cayenne pepper 1 bay leaf 1/2 cup chopped parsley Directions In a medium saucepan over high heat, add 2 cups of the water and black-eyed peas. Bring to a boil for 2 minutes, cover, remove from heat and let stand for 1 hour. Drain the water, leaving the peas in the saucepan. Add the remaining 1 cup of water, bouillon granules, tomatoes, onion, celery, garlic, mustard, ginger, cayenne pepper and bay leaf. Stir together and bring to a boil. Cover, reduce heat and simmer slowly for 2 hours, stirring occasionally. Add water as necessary to keep the peas covered with liquid. Remove the bay leaf, pour into a serving bowl and garnish with parsley. Serve immediately. Nutritional Analysis(per serving)Calories 173 Cholesterol 0 mg Protein 11 g Sodium 34 mg Carbohydrate 31 g Fiber 5 g Total fat 1 g Potassium 665 mg Saturated fat trace Calcium 66 mg Monounsaturated fat trace MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 2 Carbohydrates 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 2 Nonstarchy vegetables 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Vegetables 1 Nuts, seeds and dry beans 2 http://www.mayoclinic.com/health/hea...ecipes/NU00372 __________________