(Weight-Watchers-Recipes) China Study African Vegetables - 5 pts plus; 32g Carbohydrate; 6g Dietary Fiber

 

                      
* Exported from MasterCook *
 
                      China Study African Vegetables
 
Recipe By     :
Serving Size  :
7     Preparation Time :0:00
Categories    :
LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 25%)          Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  vegetable broth
  1             medium  onion -- chopped
  1                     green bell pepper -- chopped
  4             cloves  garlic -- minced
     1/4      teaspoon  cayenne pepper
  1           teaspoon  cinnamon
  1                cup  water
  1              large  sweet potato -- peeled and cut into 1-inch
cubes
  2               cups  frozen chopped spinach
     1/2           cup  frozen corn
  4        tablespoons  tomato paste
  1                can  diced tomatoes -- (15 ounce)
  1             medium  zucchini -- peeled and sliced
     1/4           cup  natural peanut butter
                        Sea salt and black pepper -- to taste
  2               cups  cooked brown rice -- for serving
 
In large soup pot, add 2 tablespoons of vegetable broth,
onion, pepper,
and garlic. Cook over medium-high heat until onion and
pepper are soft.
 
Reduce heat to medium. Add cayenne pepper and cinnamon.
Cook 1-2 minutes
longer.
 
Add water, sweet potato, spinach, corn, tomato paste,
diced tomatoes, and
zucchini. Bring the mixture to a boil, reduce heat,
cover, and simmer for
10 minutes or until potato is easily pricked with a fork.
If necessary,
add more water.
 
Stir in peanut butter, salt, and pepper. Cook over medium
heat for 5 more
minutes.
 
Serve over cooked rice.
 
Makes 6 to 8 servings
Prep time: 15 mins
Cooking time: 20-25 mins
 
Cuisine:
  "African"
Source:
  "The China
Study Cookbook"
S(Formatted by Chupa Babi):
  "June
2013"
                                    - - - - - -
- - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 204 Calories; 6g
Fat (24.4%
calories from fat); 8g Protein; 32g Carbohydrate; 6g
Dietary Fiber; trace
Cholesterol; 199mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 2 Vegetable;
0
Fat.
 
 
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

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