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Title:   Mexican Black Bean Stew - 30/30/40

Nutrition facts

Serving Size 440 Grams
Amount per serving
Calories 373 Calories from Fat 112
Hide Daily Values % Daily Value*
Total Fat 13g 20%
  Saturated Fat 2g 10%
  Polyunsaturated Fat 2g
  Monounsaturated Fat 8g
Cholesterol 0mg 0%
Sodium 155mg 6%
Total Carbohydrates 39g 13%
  Dietary Fiber 12g
Protein 30g
Vitamin A 38%     Vitamin C 48%
Calcium 15%     Iron 62%
* Percent Daily Values are based on a 2,000 calorie diet.

Recipe By     :         Bytownboy
Servings       : 2     Preparation Time 0:25:00

140    grams  black beans, cooked
120    grams  onion -- diced
1        Clove    Carlic
120    grams  zucchini -- diced
140    grams  Tofu, President's Chioce Mock Chicen Strips -- diced fine
180    milliliters  tomato puree
90      milliliters  salsa
23      milliliters  olive oil -- divided
120    milliliters  water
                        Salt and pepper to taste
1         tablespoon  basil

In saucepan heat onion until translucent in 23 ml olive oil. Add minced garlic clove to pan stir for a minute and then add beans, zucchini, and mock chicken strips

Add tomato puree, water, basil, and salsa. Season to taste.

Continue cooking until entire mixture is hot. Place an equal amount in two soup bowls and serve.

Per Serving: 373 Calories; 13g Fat (30.0% calories from fat); 30g Protein; 39g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 858mg Sodium.

last edit by bytownboy, 6/15/2007 11:30:22 AM

Edit Tags Tags:

30/30/40   Meatless   soy   Spicy   Vegetarian   Zoned Recipe  

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