Wednesday, October 30, 2013

[Healthy_Recipes_For_Diabetic_Friends] Brown Rice and Onion Pilaf - 3 pts plus; 23g carbs, 2g fiber

 

                      
* Exported from MasterCook *

                        Brown Rice and Onion Pilaf

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 25%)          Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  5 1/3         ounces  boil-in-bag brown rice -- (1 bag)
                        Cooking spray
  1                cup  chopped Vidalia onions -- or other sweet onion
  1 1/2           cups  spinach -- coarsely chopped
     1/4           cup  pine nuts -- toasted
  4                     sun-dried tomato halves -- chopped
     1/4      teaspoon  salt
     1/8      teaspoon  freshly ground black pepper

Cook rice according to package directions, omitting salt and fat.
While rice cooks, heat a medium nonstick skillet over medium-high heat;
coat pan with cooking spray. Add onion to pan, and cook 5 to 6 minutes or
until browned, stirring frequently. Remove from heat. Stir in cooked rice,
spinach, and remaining ingredients; toss gently until spinach wilts. 

Yield: 6 servings (serving size: about 1/2 cup).

CALORIES 141 (24% fat); FAT 3.79 (sat 0.79, monol.29. polyl.79); PROTEIN
3.2g;  CARB 23.6g; FIBER 2.5g; CHOL 0mg; IRON 1mg; SODIUM 112mg; CALC 27mg

Source:
  "Cooking Light Complete Meals in Minutes"
S(Formatted by Chupa Babi):
  "Oct 2013"
Yield:
  "3 cups"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 132 Calories; 3g Fat (20.3%
calories from fat); 4g Protein; 23g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 138mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 1/2 Fat.

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

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