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The Cancer Project
TCP Weekly Recipe

February 16, 2009

Zucchini Skillet Hash 2

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Dear Cancer Project supporter,

This recipe is an excellent source of low-fat protein, combined with nutrient-rich zucchini. 

Directions

Makes 6 servings

8 ounces dry gluten-free grain (quinoa, rice, etc.)
1/2 cup water
1 medium onion, chopped
2 garlic cloves, minced
1 1/2 cups sliced mushrooms
1 celery stalk, thinly sliced
2 medium zucchini, chopped
3 vegan burger patties, chopped
1 15-ounce can garbanzo beans, undrained
1/2 teaspoon salt

Cook grain according to package directions. Drain and rinse, then set aside.

Heat the water in a large skillet. Add onion and garlic. Cook over high heat for about 3 minutes, or until onion is soft. Add mushrooms and celery and continue cooking, stirring frequently, for about 5 minutes, or until mushrooms begin to brown. Add a small amount of water if the vegetables begin to stick. Add zucchini and vegan burger patties. Continue cooking, stirring often, for about 3 minutes, or until zucchini is just tender when pierced with a fork.

Purée beans and their liquid in a blender or food processor. Add to the vegetable mixture, along with grain and salt. Heat gently, stirring frequently, until hot and steamy.

Nutrition Information

Per serving (1/8 of recipe):

Calories: 212
Fat: 3.1 g
Saturated Fat: 0.4 g
Calories from Fat: 13%
Cholesterol: 0 mg

Protein: 12.4 g
Carbohydrates: 36.2 g
Sugar: 4 g
Fiber: 5.9 g

Sodium: 337 mg
Calcium: 75 mg
Iron: 4.8 mg
Vitamin C: 4.2 mg
Beta-Carotene: 225 mcg
Vitamin E: 0.7 mg

From Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

 

For answers to questions about specific ingredients and the nutritional implications for cancer prevention and survival click here.

 
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