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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 broth1 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
NEXT BOOKS
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 - Spinach, Mushroom, Rice And Feta Pie
PREVIOUS BOOKS
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
Low_fat - Rice And Cheese Casserole
NEXT 10 BOOKS
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PREVIOUS 10 BOOKS
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RANDOM 10 BOOKS
- Low_fat - Rice - Spinach, Mushroom, Rice And Feta Pie
- Low_fat - Stir Fried Rice With Vegetables
- Low_fat - Vegetable Paella
- Low_fat - Rice - Vidalia Onion Risotto With Feta Cheese
- Low_fat - Salad - Alfalfa Sprout Salad
- Low_fat - Salad - Apple Salad
- Low_fat - Salad - Apple Salad With Peanut Butter Dressing
- Low_fat - Applebee's Low Fat Blackened Chicken Salad With Fat Free Honey Mustard Dressing
- Low_fat - Salad - Asian Asparagus-and-orange Salad
- Low_fat - Barley-broccoli Salad
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