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Monday, October 29, 2012

[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Spinach Pilaf - 22g Carbohydrate; 1g Dietary Fiber

* Exported from MasterCook *
                              Spinach Pilaf
Recipe By     :
Serving Size : 6     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Veggie
Amount Measure       Ingredient -- Preparation Method
-------- ------------ --------------------------------
4        tablespoons unsalted butter
2               bags spinach leaves -- (10 ounce)
2          teaspoons salt
1              large onion -- diced
1         tablespoon ground cumin
1           teaspoon ground cardamom
1           teaspoon ground coriander
1           teaspoon ground turmeric
2               cups cooked rice -- preferably basmati
2                     tomatoes -- seeded and diced

In a large skillet over medium-high heat, melt 2 tablespoons butter.
Saute spinach with salt just until leaves are wilted. Drain off excess
liquid; reserve spinach.

Wipe out skillet and melt remaining 2 tablespoons butter over
medium-high heat. Saute onion until lightly browned, about 5 minutes.

Reduce the heat to medium-low, add cumin, cardamom, coriander and turmeric
and stir to combine. Add cooked rice, tomatoes and reserved spinach and
cook, stirring gently to combine, just until the rice is warmed through.

Serve warm.
Makes 6 servings.
Prep time: 5 mns
Cook time: 8 mins

Per serving: 163 calories; 9 g fat (5 g saturated fat; 50 percent calories
from fat); 18 g carbohydrates; 22 mg cholesterol; 894 mg sodium; 5 g
protein; 9 g fiber.

Recipe adapted from "Great Food Without Fuss" by Frances McCullough and
Barbara Witt (Henry Holt and Co., 1992). Vivid green spinach, bright red
tomatoes and aromatic, Indian-spiced basmati rice are tossed together in
this easy recipe from Los Angeles chefs Susan Feniger and Mary Sue
Milliken. Serve with grilled or sauteed [favorites].
   You can substitute frozen chopped spinach (two 10-ounce packages),
thawed and squeezed dry, although the dish will not have as vibrant a
color. Also, if fresh tomatoes are not in season, use the equivalent
amount of canned plum

From The Detroit News: Chupa Babi Oct 2012

Cuisine:
"Mediterranean"
Source:
"Detroit News"
S(Formatted by Chupa Babi):
"Oct 2012"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 171 Calories; 8g Fat (43.2%
calories from fat); 3g Protein; 22g Carbohydrate; 1g Dietary Fiber; 21mg
Cholesterol; 722mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 1 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0