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HEALTHandFITNESS.com : 7/18/2018
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Microwaved Beans

Nutrition Information:
Calories: 144
Total Fat: 0.6g
Saturated Fat: 0g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 135mg
Carbohydrates: 31g
Dietary Fiber: 7g
Sugars: 8g
Protein: 5g
Vitamin A: 43.8iu (0%)
Vitamin C: 4.6mg (7%)
Calcium: 82mg (8%)
Iron: 2.1mg (11%)

1/4 cup dried onion
1 apple, diced
1 can pinto beans, rinsed & drained
1 tablespoon molasses
1 tablespoon red wine vinegar
1/4 cup water

Combine all ingredients in small microwave casserole dish. Cover & microwave on high about 8-10 minutes until apples are tender.
Serving Suggestion: Serve hot adding hot sauce & jalapeno peppers.

Serves 4. 3/4 cup per serving.

Diabetic Exchange Units: Bread & Starch: 2.0

Time: 15 min. (5 min Preperation, 10 min Cook)




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