Month Of Menus Page 63
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72Breakfast
Scrambled Egg
Toast
Lunch
Juice
*
Navy Bean Spread
Frozen Cauliflower
Canned Fruit Cocktail
Bread
Dinner
Menu
Milk
*
Turkey Potato Jumble
Canned Pineapple
Suggestion
Bread
Milk
Navy Bean Spread
Preparation Time
Cooking Spray
Active: 20 minutes
Total: 20 minutes
1/2 cup chopped onion
**
Servings: 4
2 cups Navy beans, cooked (or substitute refried beans)
1 can (4.5 oz) green chilies, drained and chopped
Nutrition per Serving
1 package (1.25 oz) taco seasoning or
Calories 69
*
(1 tablespoon Mexican Seasoning Mix
)
Protein 5g
1/4 cup plain low-fat yogurt
Carbohydrates 14g
2 1/2 tablespoons vinegar
Dietary Fiber 3g
Total Fat 1g
1. Spray large non-stick skillet with cooking spray.
Cholesterol 1mg
2. Cook onions over medium heat until transparent.
Sodium 190mg
3. Gradually add beans, mashing them to a coarse paste with a large spoon
Diabetic Exchanges
or fork.
Breads/Starch/Other 1
4. Lower heat and continue to cook beans until they begin to look dry.
Vegetable 2
5. Remove from heat and blend in remaining ingredients until thoroughly
combined.
6. Serve chilled with fresh vegetables or crackers for dipping, or as a
sandwich filling.
**
*
Quick Soak Method for Beans
1. Bring 1 cup navy beans and 3 cups water to boil; cook
Mexican Seasoning Mix
2 minutes.
3 tablespoons chili powder
2. Remove from heat and let stand 1 hour.
2 teaspoons ground cumin
3. Drain and rinse the beans. Add 3 cups fresh water.
1 1/2 teaspoons garlic powder
3. Cook over low heat for 2 hours or until very tender; drain.
1 teaspoon dried parsley
1 teaspoon onion powder
1/2 teaspoon ground red pepper
Frozen Cauliflower
1 teaspoon ground coriander (optional)
1/2 cup water
1 (16 oz) package frozen cauliflower
1. Combine all ingredients. Cover and store in
airtight container.
1. Bring water to a boil in a saucepan.
2. Shake before using to blend.
2. Add the cauliflower.
3. Use 1 tablespoon per pound of ground beef.
3. Bring the water to a second boil.
4. Stir and cover, and reduce the heat.
Makes about 1/3 cup.
5. Simmer 4-6 minutes to the desired doneness.
6. Drain and serve.
Microwave on high for 8-10 minutes.
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Parent category: Life