Serving Size : 6
Categories : Main Dish Vegetarian Low-Fat
Amount Measure Ingredient -- Preparation Method
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1 medium Green pepper -- chopped
1 medium Onion -- chopped
3 Garlic cloves -- minced
29 ounces Mexican-style tomatoes -- - (canned), undraine
15 ounces Kidney beans (canned) -- - drained and rinsed
15 ounces Pinto beans (canned) -- - drained and rinsed
11 ounces Whole-kernal corn (canned) -- - drained
2 1/2 cups Water
1 cup Rice (uncooked)
2 tablespoons Chili powder
1 1/2 teaspoons Ground cumin
Sour cream (optional)
Saute green pepper, onion and garlic in oil in 3-quart saucepan or Dutch oven over medium-high heat 5 minutes or until tender. Add tomatoes, kidney beans, pinto beans, corn, water, rice, chili powder and cumin; stir well. Bring to a boil. Reduce heat; cover and simmer 30 minutes, stirring occasionally. To serve, top with sour cream.
Each serving provides:
* 324 calories * 12.1 g. protein * 4.1 g. fat * 63.0 g. carbohydrate * 3.0 g. dietary fiber * 0 mg. cholesterol * 915 mg. sodium.
[Karen's note: To keep this dish low-in-fat, the optional sour cream can be replaced with a non-fat "sour cream" product, or even non-fat plain yogurt.]
Source: "Veg-able Rice" Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias
Serving Size : 8
Categories : Low-Fat Vegetarian Side Dish
Amount Measure Ingredient -- Preparation Method
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-----DRESSING-----
2 tablespoons Balsamic vinegar
6 tablespoons Cider vinegar
2 tablespoons Dijon mustard
1 tablespoon Low-sodium soy sauce
2 teaspoons Honey
1/2 teaspoon Celery seed
1/2 teaspoon Caraway seed
1/4 teaspoon Pepper -- black
-----SALAD-----
2 cups Green cabbage -- shredded
2 cups Red cabbage -- shredded
Carrot -- julienned
Red pepper -- julienned
Green pepper -- julienned
Yellow pepper -- julieened
1/4 cup Scallions -- finely chopped
1/4 cup Fresh parsley -- minced
Dressing: Mix dressing ingredients together in a small jar. Set aside.
Salad: Combine vegetables in a large bowl. Pour dressing over vegetables and toss to coat. Refrigerate at least 1 hour to blend flavors.
Author's Note: Here's a tasty, mayonnaise-free version of a favorite American salad.
Serving Size : 2
Categories : Vegetarian Low-Fat
Amount Measure Ingredient -- Preparation Method
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15 Collard greens -- torn into bits & pieces -- rinsed
1 tablespoon Italian seasoning
10 ounces Tomatoes, canned; chopped -- rinsed -- liquid
Recipe by: adaption by Reggie Dwork reggie@netcom.com I took another poster's recipe Kale and Tomatoes (sorry I forgot who posted it) and changed the kale to collards. It is excellent.
Rinse torn leaves and do not shake or dry them. Put in pot/pan and wilt.
Add Italian seasoning, chopped tomatoes and continue to heat about 5 min.
Add as much of the liquid as you want (a lot makes it into a soup, a little bit makes it into a side dish). Heat about 2 - 3 more min or until hot and serve.