1 cup cooked black beans calories
[PDF File]Nutrition information 1 cup cooked black beans
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health, respectively (5, 6, 7, 8).Even though black beans have a high iron content, the iron is bound to phytate, an antinutrient that lowers the amount of iron your body absorbs (1).Canned black beans are a low cost food with a high nutrient density (9).SummaryCanned black beans are rich in nutrients and low in cost. For example, 1 cup (180 grams)
[PDF File]Enjoy Fruits and Vegetables
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1 15-oz can or 2 cups cooked black beans, drained and rinsed ½ cup salsa ¼ teaspoon chili powder 6 corn or flour tortillas ½ cup sour cream* 4 ounces shredded Monterey Jack cheese 2 tomatoes, diced 2 green onions, thinly sliced (optional) Cook greens until tender. Drain greens well in a strainer. Press out as much liquid as possible.
[PDF File]LOOK FOR LEAN PROTEIN FOODS - USDA
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need 2,000 calories daily should eat about 5½ ounces of protein foods each day. Include protein foods such as: • One whole egg (counts as 1 ounce of protein) • ½ cup cooked black beans (counts as 2 ounces of protein) • One half of a small chicken breast (counts as 2 to 3 ounces of protein) TIPS ON CHOOSING LEAN PROTEIN FOODS: Trim the ...
[PDF File]Whole Food Plant-Based - Lifestyle Medicine
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• 1 cup cooked brown rice • ½ cup cooked or canned pinto beans, drained • ½ cup fresh or frozen corn, thawed • ½ cucumber, diced • ¼ cup bought salsa (or homemade with chopped tomato, onions, lime, garlic, cilantro, and peppers) • ½ avocado, chopped • ½ tsp Mexican Spice mix, to taste Mix cucumber and salsa, set aside.
[PDF File]Rehydration Chart HarmonyHouseFoods
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Great Northern Beans 1 cup yields 2 cups 4 oz. yields 16 oz. Dark Kidney Beans 1 cup yields 2 cups 4 oz. yields 16 oz. Pinto Beans 1 cup yields 2 cups 4 oz. yields 16 oz. Garbanzo Beans 1 cup yields 2 cups 4 oz. yields 16 oz. DRIED BEANS & LEGUMES No sorting, cleaning, or soaking is necessary for our dried beans and legumes. Simply add 1 cup of ...
Stuffed Peppers with Squash, Black Beans, and Rice
297 Calories · 14.1 g Protein · 17 g Fiber Dinner Gluten-free · Nut-free Ingredients Makes 2 Servings cooked brown rice (1/2 cup) cooked black beans (1 cup) Mexican gray squash or zucchini, diced (2) green onions, sliced (6) pepitas, i.e., green pumpkin seeds (2 tsp.) cloves garlic, minced (2) fresh oregano, chopped (1 tbsp.) apple cider ...
[PDF File]1200–1299 CALORIES Sample Daily Meal Plan
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• 1 cup low-fat yogurt 1 PF • 1 cup grapes 1 SC • 8 oz. water Dinner Flex Dinner: • 1 serving Marinated Grilled Chicken Thighs 2 PF - see link to recipe below. • 1/2 cup cooked quinoa 1 SC • 2 cups salad 2 V with 1/2 cup shelled edamame 1 PF and 1 Tbsp. reduced fat salad dressing 1 Ex • 16 oz. water
[PDF File]STAGE 1: THE R S P 14 D SAMPLE MENUS - Dr. Phil
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Black bean chili: 1⁄ 2 cup cooked black beans, ... 30 percent of those calories from protein, 47 percent from car-bohydrates, and 23 percent from fat. On average, the menus furnish 25 to 30 grams of fiber a day and are low in sugar, sodium, saturated fat, and cholesterol. Day 1
[PDF File]Daily Meal Plan: 1200 Calories - United States Army
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Diets with less than 1200 calories/day may not fulfill nutritional needs . ... ½ cup black beans, 1 oz. cooked chicken 1 cup sliced cucumbers 2 cups leafy green salad w/2 Tbsp. Salsa* 1 cup cubed, fresh melon
[PDF File]Meal Planning Guide 1400 Calorie
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☺ Baked beans 1/3 cup ☺ Beans/lentils, cooked (black, garbanzo, kidney, lima, navy, pinto) 1/2 cup ☺ Peas, cooked 1/2 cup FRUITS Each serving from this list contains 15 grams carbohydrate, 0 grams fat, 0 grams protein, and 60 calories. Fruits are good sources of fiber, regardless if they are fresh, frozen, or dried.
[PDF File]SPICY CABBAGE WITH SWEET CORN & BLACK BEANS - DOWNTOWN SAGINAW FARMERS ...
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1 cup Sweet onion, chopped (1 medium/large onion) 2 cloves Garlic, minced 6 cups Cabbage, thinly sliced (1 small cabbage) 2 cups Crushed tomatoes 1¼ tsp Ground cumin 1¼ tsp Cayenne 1¼ tsp Chili powder ½ tsp Dried oregano 4 ears Fresh corn uncooked cut from cob or ¾ cup frozen yellow corn 1½ cups Cooked black beans 2 cups Cooked brown rice ...
[PDF File]Black Beans rica.org
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Black Bean Wraps Ingredients: 2 cups cooked black beans 1/2 cup low fat shredded cheese 1/3 cup salsa 1/2 cup cooked brown or white rice 1 1/2 cups shredded lettuce 4 flour tortillas Beans are an Directions: 1. In a medium bowl, combine black beans, cheese, salsa and rice. 2. Top each tortilla with 3/4 cup of the black bean
[PDF File]Now You're Cookin'! Beans! (FN1485)
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1 can (15 to 16 oz.) green beans (or 1 lb. frozen green . beans, cooked or steamed according to package . directions) 1 can (15 to 16 oz.) dark red kidney beans, drained, rinsed. 1 can (15 to 16 oz.) pinto beans, drained, rinsed. ¼ c. sliced green onions and tops. Ginger Dressing Ingredients: ¼ c. canola oil. a. c. apricot preserves
[PDF File]BLACK BEANS - Greater Chicago Food Depository
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• 1 cup of cooked black beans contains: − 30% of your daily recommended value of protein to build bones, muscles, cartilage, skin, and blood ... Serving Size: 1 folded tortilla Calories 357 Total fat Saturated fat 5 g Cholesterol 19 mg Sodium 285 mg Carbohydrates 45 g Fiber 9 g Sugars 5 g
[PDF File]Food Exchange Lists
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1/4 cup . 1/2 cup . Bulgur, cooked . 1/2 cup : Cereals . Bran : Oats, oatmeal, cooked . Puffed . Shredded wheat, plain . Sugar-coated cereals . Unsweetened, ready-to-eat cereals . 1/2 cup . 1/2 cup . 1 1/2 cups . 1/2 cup . 1/2 cup . 3/4 cup
[PDF File]savory rice and beans
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Heat the brown rice and beans in a pan on medium heat. In a serving bowl, place rice and beans mixture and top with cheese, lettuce, and tomatoes. nutrition facts for one serving: 490 calories; 9 grams fat; 11 grams dietary fiber Average cost for one recipe: $1.36 brighter bites™ ½ cup cooked brown rice ¼ cup cooked black beans
[PDF File]Asian Green Bean Salad Beef and Vegetable Stir Fry
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CALORIES 110 (27% from fat); FAT 4g (sat 0.5g); CHOLESTEROL 0mg; SODIUM 410mg; CARBOHYDRATE 16g; ... • 1 cup cooked black beans • ¼ cup salsa • 4 ounces low-fat cheddar cheese (1 cup grated) • 1 cup cooked broccoli • 1 tablespoon vegetable oil 4 8-inch flour tortillas .
[PDF File]Food Portion Size Calories Protein (grams) Yogurt/Sour Cream
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Calories; Protein (grams) Carbs. Beans/Legumes. Black beans, boiled 1/2 cup 113 7.5 20 Chickpeas/Garbanzo, canned 1/2 cup 105 6 16 Edamame, boiled 1/2 cup 127 11 9 Lentils, boiled 1/2 cup 115 9 20 Pinto beans, boiled 1/2 cup 122 7.5 22. ... Squash,Winter,spaghetti,cooked 1/4 cup 10 0.3 2.5 Sweet Potato, without skin, boiled 1/4 cup 62 1.1 14.5
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