| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Meats | California | *california, Healthy, Rice, Unclassifie, Vegetables | 2 | Servings |
INGREDIENTS
| 1 | Leek | |
| Nonstick cooking spray | ||
| 1 | Turnip greens, stems removed | |
| 1 | Mustard greens, stems | |
| removed | ||
| 1 | Dandelion greens, stems | |
| removed | ||
| 10 1/2 | oz | Low-sodium nonfat chicken |
| broth | ||
| 1/2 | c | Rice |
| Salt and pepper | ||
| 1/2 | c | Minced dill |
| Lemon wedges | ||
| Sliced tomatoes | ||
| Grilled bread | ||
| 5/13 | 8 < www.latimes.com/HOME/NEWS/F OOD/ > Sent by Hann, 8 < www.latimes.com/HOME/NEWS/F OOD/ > Sent by Hanneman/buster |
INSTRUCTIONS
Cut green top off leek and remove root end. Cut leek in half lengthwise and rinse with cold water to remove dirt. Cut lengthwise into strips then crosswise into dice. Saute over medium-low heat in large saucepan sprayed with nonstick cooking spray until tender, about 5 minutes. Wash turnip, mustard and dandelion greens with cold water. Pat dry and cut into 1-inch pieces. Add greens to leeks in saucepan. Saute and stir just until greens are wilted, 3 to 4 minutes. Add broth and bring to simmer. Stir in rice, bring again to simmer, cover and cook, stirring occasionally, until rice is tender, 20 to 25 minutes. Season to taste with salt and pepper. Stir in dill. Serve with lemon wedges. [Yields 2 main-course servings. Each serving: 290 calories; 358 mg sodium; 0 cholesterol; 3 grams fat; 60 grams carbohydrates; 12 grams protein; 4.47 grams fiber.] ABOUT: "A three-green combination--peppery mustard, sweet turnip and slightly pungent dandelion--cooked with rice makes a healthful low-fat main dish for spring and summer. If you can't find these particular greens at your market, others, including spinach, may be substituted." TIPS: A must when working with greens is to remove bitter stems and wash them well with cold running water to remove dirt. The same is true for leeks. Cut leeks in half before rinsing to get at dirt between the layers. *REF: LOW-FAT COOKING, "A Leafy Spring," By DONNA DEANE, Wed Notes: This recipe can be made vegetarian by substituting vegetable stock for the chicken stock. Recipe by: Donna Deane, *see ref Posted to MC-Recipe Digest by Kitpath <[email protected]> on May 14, 1998
A Message from our Provider:
“Gratitude is an offering precious in the sight of God, and it is one that the poorest of us can make and be not poorer but richer for having made it. #A.W. Tozer”
Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 179
Calories From Fat: 21
Total Fat: 3.4g
Cholesterol: 0mg
Sodium: 1646.9mg
Potassium: 1736.5mg
Carbohydrates: 51.2g
Fiber: 4.8g
Sugar: 9.1g
Protein: 13.5g