The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 111

Parisian Green Beans

32
3
1
1
4
⁄
1
1
⁄ 2
1
⁄ 4
oz frozen green beans, cooked
garlic cloves, minced
tablespoon extra-virgin olive oil
cup bell pepper flakes (found in seasoning isle)
tablespoon dill weed
teaspoon salt
cup chopped walnuts
Cook beans as directed then add to skillet with olive oil. Add the
remainder of the ingredients and cook over medium heat for
5–7 minutes.
Analysis for one serving:
Makes 6 cups (12 – 1 ⁄ 2 cup servings)
Calories: 58.5  •  Fat: 2.85 g  •  Total carbohydrate: 5.75 g
Protein: 1.6 g  •  Dietary fiber: 2.55 g  •  Sodium: 100 mg
108
Sautéed Baby Spinach
20
1
1 ⁄ 2
1 ⁄ 2
3 ⁄ 4
1  1 ⁄ 2
1 ⁄ 8
oz (1 ¼ lbs) raw spinach (about 20 cups)
garlic clove, minced
cup thinly sliced onion
cup thinly sliced red bell pepper
tablespoon extra-virgin olive oil
teaspoons garlic and herb seasoning (salt-free)
teaspoon salt
Wash spinach. In a large skillet, sauté garlic, onion, and pepper
in olive oil until tender, about 4–5 minutes. Add spinach, stir
together, and cook until spinach is wilted, about 3–5 minutes. Mix in
seasonings and serve hot.
Analysis for one serving: 1 cup
Makes 3 cups (3 – 1 cup servings)
Calories: 70  •  Fat: 2.0g  •  Total carbohydrate: 10.8 g
Protein: 6.3 g  •  Dietary fiber: 6.5 g  •  Sodium: 258 mg