Here's two more NF recipes for the group:
Vegetable Salsa
1 cup zucchini, diced
1 cup red onion, diced
2 red peppers, diced
2 green peppers, diced
4 tomatoes, diced
2 garlic cloves, minced
1/2 cup fresh parsley, chopped
2 teaspoons pepper
2 teaspoons sugar
1/4 cup lime juice
Mix all ingredients together and let stand for at least 30 minutes
before serving. (For a different taste, substitute cilantro in place of
parsley. This does not change the nutritional values significantly.)
Nutritional Analysis
Calories 25
Fat (grams) 0
Percent calories from fat 0
Percent polyunsaturated 0
Percent saturated 0
Percent monounsaturated 0
Cholesterol (milligrams) 0
Sodium (milligrams) 5
Protein (grams) 1
Carbohydrate (grams) 5
NOTE: Diabetics or those on calorie-controlled diets may count one
serving as: 1 vegetable serving.
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Black Bean and Corn Relish
Original Modified
2 cups cooked black beans 2 cups cooked black beans
1 cup frozen corn kernels 1 cup frozen corn kernels
1 1/2 pounds tomatoes 1 1/2 pounds tomatoes
2 cloves chopped garlic 2 cloves chopped garlic
1/2 chopped red onion 1/2 chopped red onion
1/2 cup chopped parsley 1/2 cup chopped parsley
1 chopped bell pepper 1 chopped bell pepper
juice 1 lemon juice 1 lemon
2 tablespoons sugar sweetener (equivalent to 2 Tbsp. sugar)
1/4 cup oil delete
Seed and chop the tomatoes. Place into a large bowl. Add the chopped
garlic, onion, parsley, pepper, lemon juice, and sweetener to the
tomatoes. Mix well and set aside. Cook the black beans until done but
not mushy. Drain well and add the frozen corn kernels. Cool to room
temperature and combine with the tomato mixture. Allow to "marinate" for
several hours. (Optional seasonings: chili powder or substitute cilantro
in place of parsley.) Serving suggestions: as a dip for baked chips,
rolled into a flour tortilla, as a topping over shredded lettuce or as a
side dish. Yield: 8 servings
Nutritional Analysis Original Modified
Calories 180 100
Fat (grams) 7 0
Percent calories from fat 35 0
Percent polyunsaturated 5 0
Percent saturated 5 0
Percent monounsaturated 25 0
Cholesterol (milligrams) 0 0
Sodium (milligrams) 11 11
Protein (grams) 5 5
Carbohydrate (grams) 24 20
NOTE: Diabetics or those following calorie-controlled diets may count
one serving as: 1 starch, 1 vegetable serving.
I also have a site that you can post your recipes to and they will convert
them into a more healty recipe, if you are interested.
Bob - SC
brinkley@xxxxxxxx
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