วันเสาร์ที่ 20 เมษายน พ.ศ. 2556

(Weight-Watchers-Recipes) Correction: Asian Savory Greens Stir-Fry - 3 pts plus; 16g carbs, 3g fiber

 

                      
* 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

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
*************************************************************
As for me and my house, we will serve the Lord! Joshua 24:15

Gwyn Grega
Group Owner/Moderator
MARKETPLACE


.

__,_._,___

ไม่มีความคิดเห็น:

แสดงความคิดเห็น