Diabetic Cooking

Sides

Southern-style crowder peas

Preparation time: 10 minutes. Cooking time: Approximately 45 minutes.
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Ingredients

  • 1 package (16 ounces) frozen crowder peas, thawed (frozen black-eyed peas can also be used)
  • 1 small onion, finely chopped
  • 2 cups water
  • 2 teaspoons sodium-free powdered instant beef bouillon
  • 1/2 teaspoon garlic powder
  • 1 bay leaf
  • 1 cup diced ham (approximately 4 1/2 ounces)
  • 1/8 teaspoon black pepper

Directions

Place all ingredients in a large pan and stir to mix well. Cover and bring to a boil. Reduce heat to medium-low and simmer 40 minutes, or until peas are tender; stir occasionally. Remove bay leaf before serving.

Yield: 4 cups. Serving size: 1/2 cup.

Nutrition Facts Per Serving:
Calories: 126, Carbohydrates: 16 g, Protein: 11 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 16 mg, Sodium: 24 mg, Fiber: 3 g

Exchanges per serving: 1 starch, 1 lean meat. Carbohydrate choices: 1.


Tami Ross is a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.