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| Recipe: Bean Salad Pockets |
Servings: 4
Preparation Time: 5 min.
Cooking Time: 0 min.
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| Ingredients: |
- 1 Lbs. canned black beans, rinsed and drained
- 2 Tbs. chopped pimento
- 2 Tbs. parsley
- 4 tsp. olive oil
- 2 Tbs. lemon juice
- 4-1/2 tsp. water
- 1/4 tsp. dry mustard
- 1 clove garlic, minced
- 1/4 tsp. salt (optional), or to taste
- 4 whole wheat pita, warm and cut in half
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| Cooking Directions: |
Combine beans, pimento and parsley in a salad bowl. Combine remaining
ingredients, except pitas, in a jar with a tight-fitting lid. Add pepper to taste.
Shake
vigorously. Pour dressing over beans. Set aside 30 minutes. Divide
equally and stuff into pita breads. |
| |
| Per Serving:
calories 319, fat 6.9g, calories from fat 19%, protein 13.4g, cholesterol 0.0mg, dietary fiber 12.8g
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| Nutrients |
Exchanges |
| Calories |
319 |
Milk Exchanges |
0.0 |
| Protein |
13.4g |
Vegetable Exchanges |
0.1 |
| Carbohydrates |
55.4g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
12.8g |
Bread Exchanges |
3.4 |
| Sugar |
5.4g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
6.9g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
1.8g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
3.8g |
Fat Exchanges |
0.9 |
| Poly-unsaturated Fat |
1.3g |
| % Calories from Fat |
19% |
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|
| Cholesterol |
0.0mg |
| Sodium |
451.7mg |
| Vitamins |
Minerals |
| Vitamin A |
26.3IU |
Calcium |
54.9mg |
| Thiamin (B1) |
0.4mg |
Copper |
0.5mg |
| Riboflavin (B2) |
0.7mg |
Iron |
4.3mg |
| Niacin (B3) |
2.6mg |
Magnesium |
85.9mg |
| Vitamin B6 |
0.9mg |
Manganese |
1.5mg |
| Vitamin B12 |
0.0mcg |
Phosphorus |
241.6mg |
| Vitamin C |
14.4mg |
Potassium |
490.9mg |
| Vitamin E |
2.3IU |
Selenium |
28.4mcg |
| Folate |
95.6mcg |
Sodium |
451.7mg |
| Pantothenic Acid |
0.6mg |
Zinc |
1.7mg |
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