Vegetarian Luncheon Plate
|Green beans/Wax beans||500 Gram|
|Chicken consomme/Water||125 Milliliter|
|Red potatoes||500 Gram|
|Cooking liquid||250 Milliliter|
Cut the green or wax beans.
Place them in a microwave-safe dish, add the chicken consomme or water, cover and microwave at HIGH 8 to 9 minutes or until they are tender.
Peel, wash and dice the potatoes, place in a dish.
When the beans are cooked, drain their water over the potatoes.
Stir well, cover and microwave at HIGH 6 to 8 minutes or until tender.
Stir and test for doneness with a fork.
Do not cook them too soft.
Drain the potatoes' liquid into a 1-cup (250 mL) measuring cup.
Fill cup with milk or light cream.
Place the butter in a microwave-safe bowl and melt 1 minute at HIGH.
Add the flour, mix well.
Add the liquid, mix and microwave 2 minutes at HIGH.
Microwave another 2 minutes at MEDIUM.
Salt and pepper to taste.
Mix the cooked beans and potatoes together, pour the sauce over.
Serving size: Complete recipe
Calories 910 Calories from Fat 221
% Daily Value*
Total Fat 25 g38.6%
Saturated Fat 15.5 g77.3%
Trans Fat 0 g
Cholesterol 64.5 mg21.5%
Sodium 895.6 mg37.3%
Total Carbohydrates 155 g51.5%
Dietary Fiber 25.5 g102.1%
Sugars 11.9 g
Protein 24 g47.6%
Vitamin A 23.8% Vitamin C 159.9%
Calcium 9.4% Iron 28.6%
*Based on a 2000 Calorie diet