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
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