VEGGIES

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Green Beans with Field Peas and Green Olives

Ingredients

1 can Green Beans cut

1/2 cup Field Peas canned

8 Green Olives stuffed

Instructions

Place everything in a saucepan and heat.   Add Salt & Pepper to taste.

Variations:  Green Beans with Sliced Almonds, Green Beans with Diced tomatoes, don’t forget to adjust Nutrition values!

Makes 4 - 1/2 cup servings

Calories 31  Fat 1.3  Sodium 135  Carbs 4   Protein 1

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Green Beans with Tomatoes & Potatoes

Ingredients

 1 can Green Giant Cut Green Beans,

.25 cup, chopped Onions, raw 

.5 serving Grape Tomatoes (3oz/12 tomatoes) 

2.5 oz. Yukon Gold Potatoes (1 potato/5.3oz) 

 Instructions

Chop onions and toss in a non-stick pan. Cook until soft add green beans. Cook two small Yukon Gold potatoes in the microwave for about 4 minutes. Dice cooked potatoes and tomatoes put both into the pan. Add two tablespoons of water and cover pan cover and cook for about 5 minutes.

Serving Size: makes 4- 1/2 cup servings

Calories 54   Fat 0  Sodium 561.2  Carbs 11.7   Protein 2.3

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Green  Beans with Canadian Beacon and Potatoes

Makes 4- 1/2 cup servings

Ingredients:

3.5 serving Great Value Cut Green Beans (1/2 cup) 
1 serving Bacon, Jones Canadian Bacon, 3 slices 
3 oz Yukon Gold Potatoes (1 potato/5.3oz)


Instructions:


Drain green beans and add to saucepan. Cut bacon into small pieces and add to beans. Microwave potatoes until tender, then dice and add to saucepan. Add salt & pepper and about 2 tablespoons of water. Cook over low heat about 10 until hot.

Cals  48.1    Carbs 6.6    Fat .4    Protein 4.1

 

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Sweet Potato Souffle

Serving Size: makes 8- 1/2 cup servings

Ingredients:

4 cups Sweet Potato, baked 

1/2 cup (or 12 packets) Stevia in the Raw 

3 tbsps. (1 serving) Eggbeaters Egg 

1/2 tsp Ginger, ground 

1/2 tsp Nutmeg, ground 

1/2 tsp Vanilla Extract 

Instructions:

Bake sweet potatoes, then peel and mash. You will need about 4 cups of mashed sweet potatoes.

Add all other ingredients and mix well. I hand mix. Put mixture in a 8' x 8' greased baking pan. Bake for 25 minutes. Let cool cut into portions. Freezes well.

Cals 102.6 Carbs 20.9 Fat .7 Protein 2.8

Tips:

To dress it up for special occasions, add chopped pecans. Account for addition.

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Okra & Tomatoes

Nutrition Info

·         Calories: 106.9

·         Fat: 0.4g

·         Carbohydrates: 17.9g

·         Protein: 5.6g

Ingredients

6 cup slices Okra (frozen )
1 can Hunts Diced Tomatoes 
1/2 cup, chopped Onions, raw 
1 Pork chop thin cut (2.5 oz)

Directions

Spray large skillet with cooking spray. Add onions cook until soft. Add diced pork chop. Add okra cook for about 5 - 6 minutes stirring well. Add about 1 cup water. Cover pan and cook on low for 15 minutes.

Serving Size: Makes 6- 1 cup servings