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Healthy Recipes and Special Diets


Black-Eyed Peas, Creole Style

vegetables, low fat, side dish

2 cups black-eyed peas
3 cups water
1 chicken-flavored bouillon cube
2 cups canned tomatoes; crushed
1 large onion; finely chopped
2 celery stalks; finely chopped
3 teaspoons minced garlic
1/2 teaspoon dry mustard
1/4 teaspoon ground ginger
1/4 teaspoon cayenne pepper
1 bay leaf
1/2 cup chopped parsley for garnish

Place black-eyed peas in a medium saucepan. Cover with 2 cups of water, bring to boil for 2 minutes, cover, remove from heat and let stand for 1 hour. Drain the soaking liquid. Add the remaining 1 cup of water, bouillon cube, tomatoes and juice, chopped onion, chopped celery, garlic, mustard, ginger, cayenne pepper and bay leaf. Stir together, bring to a boil, cover again, reduce heat and simmer slowly for 2 hours. Stir occasionally and add water to keep the peas covered with liquid. Remove the bay leaf, pour into a serving bowl and garnish with parsley. (Raw, chopped onion also may be used.) This recipe yields 8 servings. Nutritional Analysis Per Serving: Calories 142; Fat (grams) 2; Percent calories from fat 13; Percent polyunsaturated 5; Percent saturated 2; Percent monounsaturated 6; Cholesterol (milligrams) 1; Sodium (milligrams) 705; Protein (grams) 8; Carbohydrate (grams) 23; Fiber (grams) 7.

Source: "Mayo Clinic's Virtual Cookbook at" S(Formatted for MC5): "11-27-1999 by Joe Comiskey -"

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Per serving: 161 Calories (kcal); 1g Total Fat; (3% calories from fat); 11g Protein; 30g Carbohydrate; 0mg Cholesterol; 108mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

NOTES : Diabetics or those following calorie-controlled diets may count one serving as: 1 starch, 2 vegetable servings. Weight Watcher points calculated at 2 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

Yield: 8 servings

Preparation Time: 0:00

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