* Exported from MasterCook *
Garlic Braised Greens Pilaf
Recipe By :Jeff Johnson
Serving Size : 5 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 20%) Vegan
Amount Measure Ingredient -- Preparation Method
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2 cups Kashi™ 7 Whole Grain Pilaf -- cooked and hot
1 teaspoon olive oil
5 cloves garlic -- peeled and minced
2 whole carrots -- cut into match sticks
6 cups kale -- removed from stem and chopped finely
2/3 cup water -- (or all-natural vegetable stock)
1/2 teaspoon salt
1/2 teaspoon ground black pepper
2 tablespoon fresh basil -- minced
1.Cook Kashi® 7 Whole Grain Pilaf according to directions on package.
2.Heat olive oil in a large skillet over medium high heat. Once oil is hot, but not smoking, add garlic and stir for 5 seconds. Add carrots and kale and stir quickly and thoroughly until both are evenly coated with the oil.
3.Reduce heat to low. Add water, salt, pepper, and mix well. Cover and simmer until carrots and kale are tender but still retaining their bright colors (about 5 minutes). Remove from heat, stir in basil.
4.Toss braised greens mixture with hot cooked Kashi Pilaf and serve immediately.
Makes 5 servings
Serving Size: About 1/2 cup, Calories 200, Calories from Fat 35 (18 % fat), Total Fat 4g, Saturated Fat 0g, Cholesterol 0mg, Sodium 170mg, Total Carbohydrate 36g, Dietary Fiber 7g, Sugars 4g, Protein 8g, Vitamin A 170%, Vitamin C 310%, Calcium 15%, Iron 15%
Rich in nutrients from whole grains and dark leafy greens, this simple, satisfying standby is a welcome addition to just about any meal.
ChupaNote: substitute 2 cups cooked couscous, rice or orzo for the 7GrainPilaf.
Cuisine:
"MidEastern"
Source:
"Kashi Recipes"
S(Formatted by Chupa Babi):
"Nov 2011"
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Per Serving (excluding unknown items): 162 Calories; 2g Fat (9.3% calories from fat); 5g Protein; 33g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 261mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 1/2 Vegetable; 1/2 Fat.
Nutr. Assoc. : 2840 0 0 0 0 0 0 0 0
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