* 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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