| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Eggs, Meats, Grains | Vegetarian | Vegetarian | 6 | Servings |
INGREDIENTS
| 3 | c | Boiling Water, or Veggie |
| Broth or | ||
| Vegetarian chicken | ||
| Flavored broth | ||
| 1 | c | Lima Beans, dried rinse |
| Drain | ||
| 1 | t | Soy Sauce, Low Sodium |
| 1 | Carrot, sliced | |
| 1/4 | c | Flour, unbleached |
| 1/4 | Onion, grated | |
| 1/4 | c | Apple Juice, Frozen |
| Concentrate, unsweetened | ||
| 3 | T | Apple Cider Vinegar |
INSTRUCTIONS
Add lima beans, soy sauce, and carrot to boiling liquid, cover, and simmer 1 - 1 1/2 hrs, or until beans are tender. Brown flour in a heavy skillet (cast iron does well), stirring constantly with a wooden spoon until golden brown. Be careful not to burn. Remove from heat, add grated onion, and blend. Add browned flour mixture to cooked beans and blend. Add apple juice concentrate and vinegar, and stir over low heat until a smooth sauce results. Simmer 20 min. Taste and adjust seasonings. May be prepared the day before and reheated for serving. To Serve: Serve in individual sauce dishes as an accompaniment to simply prepared entrees like roast chicken or turkey. VARIATION: Any one of the following veggies may be substituted for the lima beans: 16 oz rutabaga, peeled and cubed 16 oz fresh green beans, sliced 16 oz potatoes, diced Helpful Hints: Leftover sauce can be frozen for future use. This is quite good! Typed for you by reggie@netcom.com Recipe By : Deliciously Low by Harriet Roth pg 219 From: Date: File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmdja006.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 140
Calories From Fat: 10
Total Fat: 1.1g
Cholesterol: 0mg
Sodium: 487.4mg
Potassium: 512.8mg
Carbohydrates: 26.8g
Fiber: 2.6g
Sugar: 16.3g
Protein: 6.2g