วันเสาร์ที่ 20 เมษายน พ.ศ. 2556

(Weight-Watchers-Recipes) Fried Rice with Mustard Greens - 5 PTS PLUS

 

                      
* Exported from MasterCook *

                      Fried Rice with Mustard Greens

Recipe By     :
Serving Size  : 3     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowFat (Less than 20%)
                Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  cooked rice -- separated with a fork
  2          teaspoons  olive oil
     1/2      teaspoon  cumin seeds
  4                     garlic cloves
  1             medium  onion -- sliced
  1                     carrot -- cut into matchsticks
     1/4           cup  sliced spring onion greens
     1/4      teaspoon  turmeric powder
     1/2      teaspoon  red chilli powder
     1/4      teaspoon  garam masala powder
     1/2      teaspoon  salt
     1/4           cup  sliced mustard greens

Heat the oil in a wok. Splutter the cumin seeds and cloves, in hot oil.

Add the onion slices, carrot sticks and spring onion greens. Saute on low
flame for 3 minutes, till onions and carrots are soft and greens have
wilted.

Mix in the spice powders, salt and stir till the spices uniformly coat the
vegetables.

Add the rice to the wok with the mustard greens. Stir well for a minute
till rice is heated through and ingredients are well mixed. 

Serve hot with yogurt and a sweet mango pickle.

AuthorNoteThis is a great way to use up left over rice. You can use any
kind of greens such as kale, collard greens, radish greens to add a bit of
bitterness to the rice instead of mustard greens.

ChupaNote: I used equal amounts sliced mustard greens and rice; 1 1/2
cups. The greens reduce substantially when wilted.

Cuisine:
  "Asian"
Source:
  "Saffron Trail"
S(Formatted by Chupa Babi):
  "April 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 185 Calories; 4g Fat (17.3%
calories from fat); 4g Protein; 34g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 375mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1
1/2 Vegetable; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 2614 0 0 4205

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Group Owner/Moderator
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