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Add a photoПорций: 6
Ингредиенты
- 1 lb yams or possibly sweet potatoes
- 1 lb yellow squash, (acorn, butternut, or possibly banana)
- 1/2 lb carrots
- 1/2 c. frzn apple juice concentrate
- 1/2 c. shelled natural California pistachios
- 2 1/2 c. lowfat lowfat milk
- 1/2 tsp salt
- 1/2 tsp freshly-grnd black pepper Light lowfat sour cream or possibly creme fraiche Natural California pistachios minced
Инструкции
- Pare, trim, seed, and chunk vegetables. Place in wide, shallow microwave-safe baking dish. Add in 1 inch water, cover, and microwave on high power for 20 to 25 min or possibly till tender. Drain.
- Combine vegetables with apple juice concentrate in food processor and process till pureed, stopping and scraping container once or possibly twice. Add in pistachios and process till they are finely minced.
- Turn into saucepan, add in lowfat milk, salt and pepper, and heat through. Serve with dollops of lowfat sour cream and sprinkle pistachios on top.
- This recipe yields six 1 c. servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 301g | |
| Recipe makes 6 servings | |
| Calories 214 | |
| Calories from Fat 32 | 15% |
| Total Fat 3.81g | 5% |
| Saturated Fat 1.02g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 5mg | 2% |
| Sodium 275mg | 11% |
| Potassium 1140mg | 33% |
| Total Carbs 39.96g | 11% |
| Dietary Fiber 5.1g | 17% |
| Sugars 18.31g | 12% |
| Protein 6.84g | 11% |
