| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables, Dairy | Lowfat, Rice | 4 | Servings | |
INGREDIENTS
| 2 | t | Olive oil, may be tripled |
| 1/2 | c | Okra |
| 4 | oz | Zucchini, cut into thin |
| strips | ||
| 2 | Celery stalks, sliced | |
| 1/2 | c | Green beans, trimmed and cut |
| and sliced lengthwise | ||
| optional | ||
| 1 | Green bell pepper, cut into | |
| strips | ||
| 1 | Green chile, such as anaheim | |
| chili pepper sliced | ||
| 1 | t | Chili powder |
| 1 | t | Ground coriander |
| 1 | t | Garam masala or curry powder |
| 1/2 | t | Ground cinnamon |
| 4 | T | Almonds, blanched chopped |
| or slivered may be | ||
| doubled | ||
| 1/2 | c | Wild rice |
| 1/4 | c | Brown rice, rounded measure |
| 1/4 | c | Wheatberries, presoaked and |
| dried or Wehani rice | ||
| 2 | T | Soy sauce, low sodium |
| 2 1/2 | c | Low-fat vegetable broth |
| 4 | T | Plain nonfat yogurt |
| sweetened with | ||
| 1 | T | Nonfat dry milk powder, or |
| 5-tbl heavy cream | ||
| 2 | T | Chopped fresh parsley, or |
| cilantro leaves divided | ||
| use | ||
| Freshly ground black pepper | ||
| Ground flaxseed or bran | ||
| buds optional |
INSTRUCTIONS
Feast for the eyes! There is something very pleasing both to the eye and the palate about a mixture of green vegetables and rice. All the grains should cook in the same amount of time (30 to 40 minutes). Adjust cooking time for grains if necessary. Add extra crunch by mixing the parsley with wheatgerm or bran buds before using as directed. Trim the green beans of stems and marks. Cut once lengthwise (optional) and cut into 1-inch lengths or slightly longer. Heat the oil in a wok or frying pan, and saute the vegetables for 5 minutes. Add the spices, nuts, and rices and cook for 1 minute. Stir in the soy sauce and broth, bring to a boil. Reduce the heat, cover, and simmer until all the liquid has been absorbed and the grains are fully cooked: from 30 to 40 minutes depending on the combination of grains you have chosen. Stir in the yogurt or cream, and half the parsley. Add pepper, adjust salt. Transfer to a warmed serving dish, sprinkle with remaining parsley, and serve. Ref: THE SOY SAUCE COOKBOOK, by Jenny Stacey and Maureen Keller (1998: Quintet, London). >EACH serving 273 cals, 8g fat (26% cff); estimated by MasterCook. E*mail edition from kitpath@earthlink.net (Pat Hanneman) 3/99 Tip: Mix coarsely ground pepper with ground flaxseed and keep (chilled) in a shaker; use like pepper. -pat Recipe by: Jenny Stacey and Maureen Keller Posted to EAT-LF Digest by PatHanneman <kitpath@earthlink.net> on Mar 07, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 392
Calories From Fat: 208
Total Fat: 23.9g
Cholesterol: 57.7mg
Sodium: 938.3mg
Potassium: 521.9mg
Carbohydrates: 20.3g
Fiber: 5.4g
Sugar: 4g
Protein: 28.2g