* Exported from MasterCook *
Asian Savory Greens Stir-Fry
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Vegan
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon olive oil
1 clove garlic -- minced
1 small onion -- halved and sliced thin
1 can water chestnuts -- (7 ounce) drained and thinly sliced
3 shiitake mushrooms -- sliced (if using dried, soak, discard the stems and slice)
1 pound kale -- washed and cut into large pieces
1 teaspoon mirin -- (or seasoned brown rice vinegar)
1 teaspoon tamari -- (or high quality soy sauce)
Freshly ground black pepper -- to taste
Heat oil in a large skillet over medium high heat. Add garlic and onions
and sauté until onions are translucent. Be careful not to brown garlic or
it will give a bitter taste.
Add water chestnuts and shiitake mushrooms. Sauté for 3 minutes. Add kale
and sauté for 1 minute. Add mirin, tamari and pepper and sauté until kale
is tender.
Serves 4
Per Serving (5 oz-wt.): 115 calories (40 from fat), 4g total fat, 0.5g
saturated fat, 4g protein, 16g total carbohydrate (3g dietary fiber, 4g
sugar), 0mg cholesterol, 130mg sodium
Ingredient Options: Combine several types of greens. Add 1 tablespoon of
brown rice syrup along with the tamari. Use chard and add a cup of
drained, chopped tomatoes after adding the greens. Top greens with
chopped, roasted walnuts.
AuthorNote: Kale is a chefs' favorite for simple leafy green sautés. The
dark bluish-green, finely curled leaves are a visual treat while the mild,
slightly peppery flavor blends with garlic, water chestnuts and mushrooms
for a delightful dish. Also try chard, beet greens, mustard greens,
spinach or a mixture of several varieties.
Cuisine:
"Asian"
Source:
"Whole Foods Market"
S(Formatted by Chupa Babi):
"April 2013"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 109 Calories; 4g Fat (31.3%
calories from fat); 4g Protein; 16g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 136mg Sodium. Exchanges: 0 Grain(Starch); 3 Vegetable; 1
Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 1396 0
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