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| Recipe: Black Beans in Pita Pockets |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 0 min.
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| Ingredients: |
- 1-1/2 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
- 4 pita pocket bread, 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 salt and pepper to taste. Shake vigorously. Pour dressing over beans. Set aside 30 minutes. Divide equally and stuff into pita breads. |
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| Per Serving:
calories 366, fat 6.8g, calories from fat 17%, protein 16.0g, cholesterol 0.0mg, dietary fiber 13.3g
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| Nutrients |
Exchanges |
| Calories |
366 |
Milk Exchanges |
0.0 |
| Protein |
16.0g |
Vegetable Exchanges |
0.1 |
| Carbohydrates |
63.1g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
13.3g |
Bread Exchanges |
3.9 |
| Sugar |
7.2g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
6.8g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
2.0g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
3.8g |
Fat Exchanges |
0.9 |
| Poly-unsaturated Fat |
1.0g |
| % Calories from Fat |
17% |
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| Cholesterol |
0.0mg |
| Sodium |
487.2mg |
| Vitamins |
Minerals |
| Vitamin A |
26.6IU |
Calcium |
116.7mg |
| Thiamin (B1) |
0.6mg |
Copper |
0.5mg |
| Riboflavin (B2) |
0.5mg |
Iron |
5.1mg |
| Niacin (B3) |
3.9mg |
Magnesium |
77.2mg |
| Vitamin B6 |
1.2mg |
Manganese |
0.8mg |
| Vitamin B12 |
0.0mcg |
Phosphorus |
245.8mg |
| Vitamin C |
16.0mg |
Potassium |
628.7mg |
| Vitamin E |
2.0IU |
Selenium |
18.2mcg |
| Folate |
122.0mcg |
Sodium |
487.2mg |
| Pantothenic Acid |
0.6mg |
Zinc |
1.5mg |
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