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Ингредиенты
- 1 pound dry lima beans
- 3 c. water
- 8 chicken wings (1 1/4 lbs.)
- 1/4 c. butter
- 1 c. onions, minced
- 3 carrots, diced (1 1/2 c.)
- 2 T flour
- 2 teaspoon salt
- 1 c. lowfat milk
- 1/2 pkg. frzn peas
- 1 teaspoon curry pwdr (opt.)
Инструкции
- Wash beans and cover with water and let soak overnight. Bring soaked beans to a boil and let simmer for 35 min, partly covered. Cut chicken wings at joint to separate. Heat butter in large pan, add in chicken wings and brown. Cook slow, turn and brown on each side. Drain on paper towels. Add in onions and carrots to fat remaining in frying pan. Saute till onions are tender. Stir in flour and salt.Drain beans and reserve 2 cups of liquid (if not sufficient, add in some). Add in liquid to flour mix, stirring constantly till thickened; add in peas and lowfat milk and bring to a boil. Put beans in a 4 qt casserole. Place chicken wings on top. Pour all liquid over and stir into beans. Cover and bake at 350 degrees for 30 min or possibly till beans are tender. Stir halfway through cooking.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 257g | |
| Recipe makes 8 servings | |
| Calories 322 | |
| Calories from Fat 81 | 25% |
| Total Fat 9.12g | 11% |
| Saturated Fat 4.66g | 19% |
| Trans Fat 0.03g | |
| Cholesterol 29mg | 10% |
| Sodium 695mg | 29% |
| Potassium 1173mg | 34% |
| Total Carbs 44.15g | 12% |
| Dietary Fiber 12.5g | 42% |
| Sugars 9.03g | 6% |
| Protein 17.54g | 28% |
