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Recipe: Jamaican Carrots
Servings: 4
Preparation Time: 10 min.
Cooking Time: 15 min.
 
Ingredients:
  • 3/4 Lbs. carrots\cooked, peeled and cut into 0-1/2 inch slices
  • 3/4 Lbs. sweet potatoes, peeled and cut into cubes
  • 1-1/4 Lbs. unsweetened pineapple chunks, undrained
  • 1/4 cup water
  • 2 Tbs. brown sugar
  • 1 Tbs. cornstarch
  • 2 tsp. lite soy sauce
  • 1 tsp. vinegar
  • 1 tsp. orange zest
  • 1 tsp. salt (optional)
  • 1/4 cup golden raisins
This Recipe is considered:
Low Cholesterol
Cooking Directions:
Place carrots in a steamer basket over boiling water. Cover saucepan and steam 2 minutes. Add sweet potatoes to steamer basket. Cover and steam another 8 minutes or until vegetables are almost tender. Remove steamer basket from pan. Set aside. Drain pineapple chunks, reserving 1/2 cup juice, discarding remaining juice. Combine reserved juice, water and remaining ingredients, except raisins, in a heavy saucepan over medium heat. Bring to a boil, stirring constantly. Add pineapple and raisins. Cook 1 minute. Combine carrots and sweet potatoes with pineapple mixture in a large bowl. Toss gently before serving.
 
Per Serving: calories 254, fat 3.5g, calories from fat 12%, protein 3.5g, cholesterol 0.0mg, dietary fiber 7.5g

Nutrients Exchanges
Calories 254 Milk Exchanges 0.0
Protein 3.5g Vegetable Exchanges 1.4
Carbohydrates 62.4g Fruit Exchanges 1.7
Dietary Fiber 7.5g Bread Exchanges 1.5
Sugar 43.8g Other Carbohydrates/Sugar Exchanges 0.3
Fat Total 3.5g Lean Meat Exchanges 0.0
Saturated Fat 0.9g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 1.5g Fat Exchanges 0.0
Poly-unsaturated Fat 1.1g
% Calories from Fat 12%    
Cholesterol 0.0mg
Sodium 153.6mg
Vitamins Minerals
Vitamin A 1000.0IU Calcium 70.1mg
Thiamin (B1) 2.2mg Copper 1.1mg
Riboflavin (B2) 1.1mg Iron 1.7mg
Niacin (B3) 1.7mg Magnesium 52.3mg
Vitamin B6 1.6mg Manganese 3.2mg
Vitamin B12 0.0mcg Phosphorus 93.7mg
Vitamin C 46.2mg Potassium 698.9mg
Vitamin E 1.2IU Selenium 3.2mcg
Folate 44.4mcg Sodium 153.6mg
Pantothenic Acid 1.0mg Zinc 1.7mg