Vegetables and Dips - WSFA.com Montgomery Alabama news.

Vegetables and Dips

Ranch Beans
4 Servings, about 1 cup each

Green pepper, chopped - 1/4 cup
Canned vegetarian beans - 1 3/4 cups
Canned kidney beans, red, drained - 1 3/4 cups
Catsup - 2 tablespoons
Molasses - 2 tablespoons
Dried onion - 1/2 teaspoon

Conventional Method:

1. Place all ingredients in saucepan and heat thoroughly, about 10 minutes.

Microwave Method:

1. Place all ingredients in microwave-safe bowl. Cover with waxed paper. Cook on high; stirring every 2 minutes; cook about 5 minutes.

Preparation time:5 minutes
Cooking time: 5 to 10 minutes

Per serving:
Calories 240
Total fat 1 gram
Saturated fat Trace
Cholesterol 0
Sodium 916 milligrams

Scalloped Potatoes
4 Servings, about 1 1/2 cups each

Potatoes - 2 pounds
Margarine - 2 tablespoons
Onions, sliced - 1 cup
Flour - 3 tablespoons
Pepper - 1 /4 teaspoon
Whole milk - 2 cups

1. Wash potatoes; peel and slice into thin slices.
2. Melt 1 tablespoon of margarine in heavy, deep skillet. Remove skillet from heat; spread half of potato slices in skillet.
3. Cover potatoes with onions. Sprinkle half of flour and pepper over potato mixture.
4. Add remaining potato slices, flour, and pepper. Cut 1 tablespoon of margarine into small pieces and place on top of potato mixture.
5. Pour milk over potato mixture; bring to boil over high heat. Reduce heat to medium low, cover, and cook until potatoes are tender, about 15 minutes.

Preparation time: 20 minutes
Cooking time: 15 minutes

Per serving:
Calories 305
Total fat 10 grams
Saturated fat 4 grams
Cholesterol 17 milligrams
Sodium 139 milligrams

Shoestring Potatoes
4 Servings, about 6 ounces each

Potatoes - 1 1 /2 pounds
Vegetable oil - 3 tablespoons
Salt - 1/4 teaspoon
Pepper - 1/4 teaspoon

1. Preheat oven to 450 degrees F.
2. Wash potatoes; cut lengthwise into thin strips.
3. Combine remaining ingredients in plastic bag. Put potatoes in bag; seal; shake to coat potatoes.
4. Arrange potatoes in single layer on baking sheet.
5. Bake until crisp and golden, about 30 minutes.

Preparation time: 15 minutes
Cooking time: 30 minutes

Per Serving:
Calories 255
Total fat 14 grams
Saturated fat 2 grams
Cholesterol 0
Sodium 156 milligrams

Chickpea Dip
4 Servings, about 3 tablespoons each, plus 4 servings for another meal or snack.

Canned chickpeas, drained - One 15 1/2-ounce can
Vegetable oil - 2 tablespoons
Lemon juice - 1 tablespoon
Onions, chopped - 2 tablespoons
Salt - 1/2 teaspoon

1. Mash chickpeas in a small bowl until they are smooth.
2. Add oil and lemon juice; stir to combine.
3. Add chopped onions and salt.
4. Serve on bread or crackers.

Preparation time: 10 minutes

Note: Garbanzo bean is another name for chickpea.

Per serving:
Calories 90
Total fat 4 grams
Saturated fat Trace
Cholesterol 0
Sodium 148 milligrams

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