Showing You How To Give Up Sodium Without Giving Up Your Life
Southwestern Pie
A kind of Mexican quiche. Lots of flavor and good nutrition. Serve topped with salsa with cornbread on the side.
1 c onion,chopped
1 T Olive Oil
1 t chili powder
1 t cumin
1/2 t garlic powder
2 c Kidney Beans,Cooked
1 1/2 c Brown Rice,Cooked
1 c cheddar cheese,Shredded
3/4 c Skim Milk
2 Eggs,Beaten
In saucepan, cook onion in oil. Stir in chili powder, cumin and garlic. Cook 1 min. Cool. Stir in beans, rice, cheese, milk, and eggs. Spray a 10" microwave-safe pie plate with nonstick spray. Add mixture. Bake at 350 degrees until eggs are set, about 20 minutes.
Yield: 6 Servings
Sodium Category: LowSodium
Diabetic Exchanges
0 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
0 Fat
|
Nutrition Facts
Serving Size 1 Helping Servings Per Recipe 6 Amount Per Serving |
|
| Calories | 531 |
| Calories from Fat | 110 |
|
|
|
| % Daily Values * | |
|
|
|
|
Total Fat 12 gr Saturated Fat 5 gr Polyunsaturated Fat 2 gr Monounsaturated Fat 5 gr Cholesterol 100 mg Sodium 71 mg Potassium 1126 mg Carbohydrates 78 gr Dietary Fiber 17.5gr Protein 28 gr |
18% 26% 33% 3% 28% 26% 70% |
|
|
|
|
Vitamin A Vitamin C Calcium Iron |
9% 9% 37% 36% |
|
|
|
|
* Percent Daily Values are based on a 2000 calorie diet |
|