Serving Size : 6
Categories : Main Dish Brunch Vegetarian Ovo-Lacto Low-Fat
Amount Measure Ingredient -- Preparation Method
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1 teaspoon Margarine
3/4 cup Shredded carrots
3/4 cup Diced green pepper
3/4 cup Sliced fresh mushrooms
6 Egg whites -- beaten
2 Eggs -- beaten
1/2 cup Skim milk
1/2 teaspoon Salt
1/4 teaspoon Ground pepper
3 cups Cooked brown rice
1/2 cup Shredded Cheddar cheese
Corn tortillas (optional) -- - warmed
Melt margarine in large skillet over medium-high heat until hot. Add carrots, green pepper, and mushrooms; cook 2 minutes. Combine egg whites, eggs, milk, salt, and black pepper in small bowl. Reduce heat to medium and pour egg mixture over vegetables. Continue stirring 1-1/2 to 2 minutes. Add rice and cheese; stir to gently separate grains. Heat 2 minutes. Serve immediately or spoon mixture into warm corn tortillas, if desired.
Microwave Oven Instructions: Combine carrots, green pepper, mushrooms, and margarine in 2-1/2-quart microproof baking dish.
Cover and cook on HIGH 4 minutes. Combine egg whites, eggs, salt, and black pepper in small mixing bowl; pour over vegetables. Cook on HIGH 4 minutes, stirring with fork after each minute to cut cooked eggs into small pieces. Stir in rice; cook on HIGH about 1 minute until heated through.
Each serving provides:
* 212 calories * 11.4 g. protein * 6.5 g. fat, * 27 g. carbohydrates * 2.5 g. dietary fiber * 35.3 mg. sodium * 79 mg cholesterol
NOTE: Optional ingredients are omitted from the nutritional analysis.
When ingredient choices appear in a recipe, the first ingredient is used for calculation.
Source: "Light, Lean & Low Fat" booklet Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias
Serving Size : 1
Categories : Vegetarian Low-Fat
Amount Measure Ingredient -- Preparation Method
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2 cups Chopped onions
Vegetable broth or white Wine for sauteeing
3 cups Chopped cabbage
1 Fresh chile -- minced (seeded For a milder "hot")
or 1/4ts Cayenne
1 tb Grated fresh ginger root
2 c Water
3 c Diced sweet potatoes, cut Into 1/2- to 3/4-inch cubes Salt to taste
2 c Undrained fresh or canned Tomatoes
2 c Fresh or frozen sliced okra
3 tb Fresh lime juice
2 tb Chopped fresh cilantro
Chopped peanuts (I omitted These)
Sprigs of cilantro (optional)
In a nonreactive pot, saute the onions in the broth/wine on medium heat for 4 or 5 minutes. Add the cabbage and the chile or cayenne and continue to saute, stirring often, until the onions are translucent, about 8 minutes.
Add the grated ginger andthe water, cover the pot, and bring to a boil.
Stir in the sweet potatoes, sprinkle with salt, and simmer for 5 or 6 minutes, until the potatoes are barely tender. Add the tomatoes, okra, and lime juice. Simmer until all of the vegetables are tender, about 15 minutes. Stir in the cilantro and add more salt to taste. Sprinkle the stew with chopped peanuts. Top with a few sprigs of cilantro, if you like.
Serving Size : 16
Categories : Vegetarian Low-Fat
Amount Measure Ingredient -- Preparation Method
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2 cups Whole-wheat pastry flour
1/3 cup Carob powder
2 teaspoons Baking powder
1/3 cup Honey
1/2 cup Unsweetened applesauce
1 cup Water
1 teaspoon Vanilla -- 1/2 tsp if Watkins
1/4 cup Chopped nuts (optional)
In a large mixing bowl, combine flour, carob powder and baking powder. In a separate bowl, thoroughly mix remaining ingredients, except nuts. Add dry ingredients to wet ingredients and mix well. Stir in nuts if desired.
Pour batter into a nonstick or lightly oiled 8-inch square baking dish.
Bake at 350 for 35 minutes.
Makes 16 brownies.