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Thursday, February 21, 2013

[Healthy_Recipes_For_Diabetic_Friends] Rainbow Greens - 2 PTS PLUS; 19.1g carbs; 2g fiber

Rainbow Greens - 19.1g carbs; 2g fiber

Recipe By:
Serving Size: 2
Preparation Time: 0:00
Categories: Low Cal (Less than 300 cals) - Lower Carbs - Low Fat - (Less than 5%) - Vegan

1 bunch rainbow chard
4 garlic cloves -- minced
1 pinch dried oregano
1 teaspoon apple cider vinegar
1/4 cup raisins

Although I remove the stems from most leafy greens, I leave them intact here. (If you use collards or kale, you'll want to cut away the stems.)Coarsely chop well-rinsed chard, and set aside.Line a large pot or skillet with a thin layer of water.Add garlic, oregano, and vinegar and bring to a boil, sauteing garlic over high heat for a minute.Add raisins and cook for another minute, then add chard. Use tongs or a spatula to stir chard around so it cooks down and incorporates with the other ingredients.Once the chard is softer and brighter in color, turn off heat and mix everything well.Season with salt and pepper and serve.

Serves 2

Per serving: 78 cals; 0.3g fat; 19.1g carbs; 2g fiber, 11.6g sugars; 2.2gprotein.

Author Note: I've always been attracted to rainbow chard (It's just so pretty!) but taste-wise it was my least favorite green, until I thought to pair it with raisins. The raisins add a nice sweetness to the dish, which helps mellow the earthy and sometimes bitter flavor chard can have. If you don't have access to chard, no problem! Any sturdy greens, like collards or kale, are a fine substitution. To turn this dish into a full meal, toss in the chickpeas and serve with a grain such as quinoa or couscous.

Source: "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"

S(Formatted by Chupa Babi): "Jan 2013"
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Per Serving (excluding unknown items): 67 Calories; trace Fat (1.7%calories from fat); 1g Protein; 17g Carbohydrate; 1g Dietary Fiber; 0mgCholesterol; 35mg Sodium.

Exchanges: 0 Grain(Starch); 1/2 Vegetable; 1 Fruit; 0 Fat