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Old Fri, Jan-11-13, 19:43
CWatt's Avatar
CWatt CWatt is offline
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Posts: 1,164
 
Plan: Keto, gluten/nut-free
Stats: 245.8/179/149 Female 65"
BF:
Progress: 69%
Location: Southern Ontario, Canada
Default Savoury Braised Carrots & Beans

My husband and I were in the grocery store one day, and the Sample Lady was giving out "Savoury Braised Green Beans ". After looking at the recipe in the Becel Recipe Book she gave us, I knew I could make this to fit my diet!

Looking at the recipe on their site, I found their nutritional data:
Calories - 70, Fat - 3g, Carbs - 10g, Fibre - 3g, Sugar - 4g, Protein - 2g

Instead of Becel, I used bacon fat, and instead of just green beans, I used Arctic Gardens Orleans Style beans and baby carrots mix (3 net carbs for 2/3 cup), but you could just use green beans. Here's my recipe:

Ingredients:
2 strips of thick sliced low-sodium bacon
1 small onion, finely chopped
1-3 clove(s) garlic, finely chopped
2 cups (500 g) Arctic Gardens Orleans Style mix
1/2 cup (125 ml) vegetable broth (or chicken) low sodium

Instructions:
Cook bacon slowly over medium-low heat till fully cooked. Set bacon aside on dinner plate, and add chopped onion to frying pan.

Cook over medium-low heat for 4 minutes, stirring occasionally. Add garlic, cook for 30 seconds.

Stir in bean/carrot mixture, cook for one minute - stirring constantly.

Add broth, bring to boil over high heat.

Reduce heat to low, and simmer for 8 minutes, or until mixture is tender-crisp. Season with black pepper.

4 servings - Prep time: 10 minutes - Cook time: 12 minutes

Nutritional Data : Per Serving:
Calories - 105, Fat - 8g, Carbs - 4g, Fibre - 1g, Sugar - 2g, Protein - 3g
Glycemic Load - 1, Inflammation Factor - n/a

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