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Old 09-03-2010, 02:12 PM
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Recipes

A) BEAN ROLL-UPS

1 15-oz cans pinto beans, drained and rinsed
2 tablespoons vegetable oil
1/4 tsp ground cumin
1/4 tsp ground coriander
(8) 7-in flour tortillas
1 cup low-fat plain yogurt
1 cup low-sodium picante or hot chili sauce
1/2 cup finely chopped onion (approx. 1 small onion)
fresh cilantro (Chinese parsley) for garnish, optional

METHOD:
Preheat oven to 350 degrees F.
1. In medium bowl, mash beans with potato masher. Add oil, cumin, and coriander. Mix well. Makes approximately 2 cups.
2. In oven, warm tortillas, wrapped in foil, for 4-5 minutes, or until warm and soft enough to roll (or heat in microwave oven for 1 minutes, leaving tortillas in slit plastic pouch).
3. In center of each tortilla spread 1/4 cup mashed pinto beans. Top with 1 teaspoon each of yogurt, picante sauce, and chopped onion. Roll tortillas and place on plates or platter, seam side down. Top each tortilla with 1 teaspoon each of picante sauce and yogurt. Garnish
with cilantro, if desired. Serve immediately.

Serving Size: One (1) tortilla
Yield: 8 servings
Exchanges Per Serving: 3 starch/bread, 1 vegetable, 1 1/2 fat
Per Serving: 316 calories, 50 gm carbohydrate, 11 gm protein,
8 gm fat


B) CREAM OF MUSHROOM SOUP

1/4 lb fresh mushrooms, sliced
2 Tbsp chopped onion
1 Tbsp diet margarine
1 Tbsp flour
1 cup fat-free chicken broth or brown stock
1/2 cup skim milk
1/4 tsp salt (optional)
1/4 tsp nutmeg
1/8 tsp white pepper

METHOD:
1. In saucepan, sauté sliced mushrooms and onion in margarine until tender.
2. Slowly add flour until blended. Gradually add broth and milk, stirring over medium heat, until thickened.
3. Add seasonings.

Serving Size: 3/4 cup
Yield: 4 servings
Exchanges Per Serving: 1 vegetable, 1/2 fat
Per Serving: 60 calories, 6 mg carbohydrate,
2 gm protein, 3 gm fat
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