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| Recipe: Jamaican Carrots |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 15 min.
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| 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
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| 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. |
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| Per Serving:
calories 254, fat 3.5g, calories from fat 12%, protein 3.5g, cholesterol 0.0mg, dietary fiber 7.5g
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| 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% |
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| 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 |
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