| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Dairy | 4 | Servings | ||
INGREDIENTS
| 1 | tb | Unsalted margarine |
| 3 | Green onions; chopped fine, (slice and reserve tops) | |
| 1 | tb | Flour |
| 1 1/4 | c | Cold water |
| 8 | Medium-size carrots; (about 1 lb), peeled and sliced 1/4" thick | |
| 1/8 | ts | Black pepper |
| 1 | Medium-size green pepper; cored, seeded and chopped | |
| 1 | tb | Nonfat sour cream |
| 1 | tb | Plain nonfat yogurt |
| 1/4 | ts | Lemon juice; or more to taste |
INSTRUCTIONS
As promised, here are a couple of my favorite recipes from Reader's Digest "Great Recipes for Good Health". I've given you the nutritional counts as provided by the book and as computed by my software. For some reason, my software continues to be higher (I choose to believe the book). In heavy 10" skillet over moderate heat, melt the margarine; add the green onions and cook, uncovered, until soft - about 5 minutes. Blend in the flour and cook, stirring, for 1 minute. Add the water; bring to a simmer and cook, stirring constantly, for 3 minutes or until the broth has thickened. Add the carrots and black pepper to the broth and cook, uncovered, for 8-10 minutes or until the carrots are just tender. Add the green pepper and cook, covered, for 3 minutes. Mix in the sour cream, yogurt and lemon juice and return the vegetables and sauce to a simmer (do not boil or the sauce will curdle). Sprinkle with reserved green onion tops. Calories per serving: 93 book/111 my software 26% CFF, Fat: 4g/3g, Sat Fat: 1g/1g, Chol: 2 mg/0mg, Protein: 2g/2g, Carb: 14g/18g, Sodium: 41mg/57mg, Added Sugar: 0/0, Fiber: 3g/2g. Posted to EAT-LF Digest by BunnyMama@aol.com on Feb 5, 1998
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