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Full Online Book HomeLearning KitchenLow_fat - Rice - Spicy Rice And Kale
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Low_fat - Rice -  Spicy Rice And Kale Post by :jpetillo Category :Learning Kitchen Author :Unknown Date :March 2012 Read :1251

Click below to download : Low_fat - Rice - Spicy Rice And Kale (Format : PDF)

Low_fat - Rice - Spicy Rice And Kale

2 1/4 cups canned low-salt chicken broth or vegetable broth
1 1/2 teaspoons Creole or Cajun seasoning
1 cup converted white rice
4 ounces kale (about 1/2 large bunch), stems and ribs removed, leaves coarsely chopped (2 cups packed)

Bring broth and Creole seasoning to boil in heavy large saucepan. Stir in rice and kale and bring to boil. Reduce heat to low, cover and cook until rice is tender and liquid is absorbed, about 20 minutes.

Serves 4. Per serving: calories, 204; total fat, 2 g; saturated fat, 0.5 g; cholesterol, 1 mg.

Bon Appétit
February 1999
Cooking For Health
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Low_fat - Rice -  Spinach, Mushroom, Rice And Feta Pie
2 teaspoons butter 3/4 cup chopped onion 2 - 3 green onions -- optional 4 cloves crushed garlic -- optional 1 tablespoon all-purpose flour, slightly heaping 1/2 teaspoon salt (1/2 to 3/4 teaspoon) 1/4 teaspoon pepper 1 1/2 cups 1% low-fat milk 8 ounces fresh mushrooms -- sliced and browned 2 cups cooked long-grain rice 1 cup crumbled feta cheese -- (4 ounces) 1 large egg -- lightly beaten 2 large egg whites (or another whole egg) 10 ounces frozen chopped spinach -- thawed, drained, and squeezed dry Olive oil-flavored cooking spray 3 - 4 tablespoons grated Parmesan cheese

Low_fat - Rice And Cheese Casserole Low_fat - Rice And Cheese Casserole

Low_fat - Rice And Cheese Casserole
2 1/2 cups cooked brown rice 3 green onions chopped 1 cup low fat cottage cheese 1 teaspoon Dill weed 1/4 cup freshly grated Parmesan Cheese 1/2 cup low fat milk 1/2 teaspoon Dijon Style Mustard Nonstick Vegetable spray Preheat oven to 350 degrees F.Combine all but last ingredient in a mixing bowl. Pour into a casserole dish coated with non-stick vegetable spray. Bake in oven for 15 to 20 minutes. Serves 6 (3/4 cup servings) Calories 225, protein 14 grams, fat 4 grams, carbs 34 grams, Exchange: 1 1/2 starch/bread, 1/2 lean meat, 1 low fat