| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains, Vegetables, Dairy |
|
Rice, Lowfat |
4 |
servings |
INGREDIENTS
| 2 |
ts |
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 |
ts |
Chili powder |
| 1 |
ts |
Ground coriander |
| 1 |
ts |
Garam masala or curry powder |
| 1/2 |
ts |
Ground cinnamon |
| 4 |
tb |
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 |
tb |
Soy sauce; low sodium |
| 2 1/2 |
c |
Low-fat vegetable broth |
| 4 |
tb |
Plain nonfat yogurt; sweetened with |
| 1 |
tb |
Nonfat dry milk powder; or 5-tbl heavy cream |
| 2 |
tb |
Chopped fresh parsley; or cilantro leaves, divided use |
|
|
Freshly ground black pepper |
|
|
Ground flaxseed or bran buds; optional |
INSTRUCTIONS
ADDITIONS
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.
1. Trim the green beans of stems and marks. Cut once lengthwise (optional)
and cut into 1-inch lengths or slightly longer.
2. 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.
3. 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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