Soups and Stews Phase 1 - coconut bean soup




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nefarious_wytch
08-30-2005, 01:18 AM
this is a traditional tanzania dish with some modifications for SB

1/2 cup onions chopped
1/2 cup green peppers chopped
1 tsp curry powder
1 tsp salt
1/4 tsp hot sauce
3 tbsp ICBINB
1 cup tomatoes cut into 1/2 inch pieces
2 1/2 cups kidney beans
2 cups light coconut milk
1 cups water
(cooked rice for phase 2)

saute onions, peppers, curry powder, salt, hot sauce and butter until veggies are soft. Add tomato. Simmer 2 minutes. Add beans, coconut milk and water. Simmer ten minutes. (add rice)

Serves 4.
Per Serving: 327.8 cals, 15.65 g fat, 37 g carbs, 12 g fibre, 11.6 g protein.


very yummy (but then again i like african food)


Barb0522
08-30-2005, 11:03 AM
Is coconut milk allowed? Can someone check the GF/GC book?

Ruthxxx
08-30-2005, 02:48 PM
Well, I couldn't find it in the Guide but Fitday tells me regular coconut milk has 445 calories per cup and 48 grams of fat so..... Could you please post the stats for the "light" - I've never seen it around here.

(Whoops! Just found cocnut milk in the Guide on P. 71 under faqts with 4 grams of fat per tablespoon. It isn't light but is marked "limited". How much fat is in the light? )

By the way, I think we should post the number of servings and the nutritional content in our recipes and will post a thread to that effect.


nefarious_wytch
08-30-2005, 04:10 PM
nutritional information for light coconut milk (Thai Kitchen Brand)

For 2 fl oz (60 mL): 48 cals, 4 g fat, 2 g carbs

I know that in the SB Cookbook one of the Phase 1 means is Coconut chicken made using light coconut milk so I assumed it was ok. I figured they wouldn't put something in the Cookbook if it wasn't allowed.


I'll have to run the figures through fitday to get the nutritional info, which I'll have to do later this evening.