[FATFREE Home] [Recipe Archive] [About the Mailing List and how to join]
[Date Prev][Date Next][Thread Prev][Thread Next][Date Index][Thread Index]



Makes 4 servings (about 6 ounces each) Preparation Time: 5 to 8
minutes Ingredients 1 can (15 ounces) navy beans or Great Northern
beans, drained and rinsed 1 1/2 cups orange juice 2 cups quartered
strawberries 2 to 3 tablespoons honey 1 1/2 teaspoons ground cinnamon
1/8 teaspoon ground nutmeg 6 to 8 ice cubes

Instructions Process all ingredients, except ice cubes, in blender
until smooth. Add ice cubes and blend until smooth. Serve in glasses
TIPS: Berry Bean Blast can be made 1 to 2 days in advance;
refrigerate, covered. The drink will thicken in the refrigerator; stir
in orange juice or cold water for desired consistency. Frozen
strawberries can be used; if using frozen berries, ice cubes will not
be needed.

Nutrition Information Nutrient Information Per Serving: Calories 207,
Fat 1g, % Calories from Fat 4, Carbohydrate 43g, Folate 134mcg, Sodium
245mg, Protein 9g, Dietary Fiber 2g, Cholesterol 0mg.

Chili Bean Snack Mix

Makes 16 servings

Ingredients 2 cans ( 15 ounces each) garbanzo beans, drained and
rinsed Butter flavor cooking spray 4 cups toasted wheat, corn or rice
squares cereal 2 cups pretzel goldfish or pretzel sticks 1 package (8
ounces) chopped mixed dried fruit (2 cups) 1 package (6 ounces) dried
pineapple chUnks ( 1 cup) 2 tablespoons vegetarian Worcestershire
sauce 4 teaspoons chili powder 1 tablespoon onion powder 1 tablespoon
paprika Salt

Instructions Dry garbanzo beans well on paper toweling. Place beans in
large skillet and spray generously with cooking spry.; cook over
medium heat, stirring frequently, until they begin to brown, 8 to 10
minutes.  Transfer beans to jelly roll pan and bake at 350 degrees
until browned and beginning to crisp on the outside, 20 to 25 minutes
Transfer beans to large bowl; add cereal, pretzel sticks, dried fruit,
pineapple chunks and pumpkin seeds. Combine Worcestershire sauce,
chili powder, garlic and onion powder and paprika; add to snack
mixture and toss to coat well. Spray mixture generously with cooking
spray and toss. Transfer mixture to roasting pan.  Back snack mix at
350 degrees for 15 minutes, stirring every 5 minutes. Cool; store in
air tight container at room temperature.  NOTE: Sweet Bean snack Mix -
Make snack mix as above, substituting 1 tablespoon honey and 1
tablespoon apple juice for the Worcestershire Sauce and 4 teaspoons
ground cinnamon, 1 1/2 teaspoons ground nutmeg and 1 teaspoon ground
allspice for the chili, garlic and onion powders and paprika. Delete

Nutition Information Nutritional Information Per Serving: Calories
216, Carbohydrate 47g, Protein 6g, Folate 66mcg, Dietary Fiber 8,