Per serving:


Nutrition Facts

Serving Size: 1
Servings per Recipe: 4
Amount Per Serving 
Calories 204
Calories from Fat 67
 % Daily Value*
Total Fat 7g11%
  Saturated Fat 2g11%
  Mono Fat 3g 
Cholesterol 46mg15%
Sodium 297mg12%
Total Carbs 11g4%
  Dietary Fiber 2g6%
  Sugars 0g 
Protein 21g 
Iron19%
Calcium9%
Vitamin C22%
Vitamin E1%
Vitamin A2%
Vitamin B-1222%
Vitamin B-620%
Pantothenic acid3%
Niacin18%
Riboflavin12%
Thiamin7%
Folate9%
Selenium35%
Manganese25%
Copper10%
Zinc23%
Potassium12%
Phosphorus20%
Magnesium12%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Beef and Bean Kabobs

Polly Pitchford, Full Spectrum Health™

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Serve with a brown rice pilaf and steamed artichokes.
Diet Type: Low Carbohydrate
Ingredients:
  • 1/4 cup red wine
  • 1/4 cup Hoisin Sauce
  • 1 clove garlic, minced
  • 1/2 teaspoon ground black pepper
  • 3/4 pound beef top round steak, cut in 1 1/2" cubes
  • 1/2 pound extra firm tofu, cut in 1 1/2" cubes
  • 1 small red or green bell pepper, cut in 1" squares
  • 4 green onions, trimmed and cut in half crosswise
    •
    Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    Mix wine, Hoisin Sauce, garlic and pepper; pour over beef and tofu. Marinate 30 minutes. Drain, reserving marinade. Thread beef, tofu, bell pepper and onion on skewers. Grill over hot coals or under the broiler, turning occasionally and basting with reserved marinade, until beef is done and vegetables are tender, 5-8 minutes.

     
    Baked beans are an all-American summer standby.
    Although a recipe for classic baked beans is simple -- dried beans, water, salt, dry mustard, molasses, brown sugar and salt pork -- that last ingredient typically sends the fat and sodium levels through the roof.

    Jean Anderson, author of "The Nutrition Bible" (Morrow), estimates a serving of baked beans has nearly 400 calories, 13 grams of fat and more than 1,000 milligrams of sodium.

    The Star's Picnic Beans makes several substitutions for the sake of nutrition and convenience in preparation. For starters, use canned beans to eliminate the need for an overnight soaking.
     
    Baked beans are an all-American summer standby.
    Although a recipe for classic baked beans is simple -- dried beans, water, salt, dry mustard, molasses, brown sugar and salt pork -- that last ingredient typically sends the fat and sodium levels through the roof.

    Jean Anderson, author of "The Nutrition Bible" (Morrow), estimates a serving of baked beans has nearly 400 calories, 13 grams of fat and more than 1,000 milligrams of sodium.

    The Star's Picnic Beans makes several substitutions for the sake of nutrition and convenience in preparation. For starters, use canned beans to eliminate the need for an overnight soaking.
     
    Baked beans are an all-American summer standby.
    Although a recipe for classic baked beans is simple -- dried beans, water, salt, dry mustard, molasses, brown sugar and salt pork -- that last ingredient typically sends the fat and sodium levels through the roof.

    Jean Anderson, author of "The Nutrition Bible" (Morrow), estimates a serving of baked beans has nearly 400 calories, 13 grams of fat and more than 1,000 milligrams of sodium.

    The Star's Picnic Beans makes several substitutions for the sake of nutrition and convenience in preparation. For starters, use canned beans to eliminate the need for an overnight soaking.
     
    Baked beans are an all-American summer standby.
    Although a recipe for classic baked beans is simple -- dried beans, water, salt, dry mustard, molasses, brown sugar and salt pork -- that last ingredient typically sends the fat and sodium levels through the roof.

    Jean Anderson, author of "The Nutrition Bible" (Morrow), estimates a serving of baked beans has nearly 400 calories, 13 grams of fat and more than 1,000 milligrams of sodium.

    The Star's Picnic Beans makes several substitutions for the sake of nutrition and convenience in preparation. For starters, use canned beans to eliminate the need for an overnight soaking.