Green Rice with Pistachios - Low Fat Recipe

Low Fat Recipe: Green Rice with Pistachios

Ingredients:

2 cups long-grain white rice
5 1/2 cups low-sodium chicken broth
1/2 teaspoon ground nutmeg
1 1/2 tablespoons canned green peppercorns in brine, rinsed and drained
12 oz. stemmed spinach leaves, rinsed well, drained, and finely chopped
(about 3 cups lightly packed)
1 cup minced parsley
Salt and pepper
1/2 cup shelled salted roasted pistachio nuts, coarsely chopped

Instructions:

Spread rice in a shallow 3- to 3 1/2-quart baking dish (about 9 by 13 inches). Bake in a 350 degree oven, stirring occasionally, until rice is lightly browned (about 35 minutes).

In a 2- to 3-quart pan, combine 5 cups of the broth, nutmeg, and peppercorns. Bring to a boil over high heat. Leaving baking dish on oven rack, carefully stir broth mixture into rice. Cover dish tightly with foil. Continue to bake until liquid has been absorbed and rice is tender to bite (about 20 more minutes). Stir after 10 and 15 minutes, covering dish again after stirring.

Uncover baking dish and stir in remaining 1/2 cup broth, spinach, and 3/4 cup of the parsley; bake for 5 more minutes. To serve, stir rice and season to taste with salt and pepper. Sprinkle with remaining 1/4 cup parsley and pistachios.

Yield: Makes 8 to 10 servings.

Nutrition information:
Per serving: 226 calories (21% calories from fat), 7 grams protein, 38 grams carbohydrates, 5 grams total fat (1 gram saturated fat), 0 milligrams cholesterol, 123 milligrams sodium

Preparation time: About 15 minutes

Cooking time: About 1 hour

Low Fat Recipe: HAWAIIN SLAW [19-5-17]

Low Fat Recipe: HAWAIIAN SLAW

Ingredients

1/2 head cabbage, shredded
3 carrots, grated
1 cup canned crushed pineapple, drained
1/4 cup rice wine vinegar
1 t. grated fresh gingerroot
1 t. fennel seeds
1/4 cup no-fat mayonnaise

Directions:

Combine the cabbage, carrots, pineapple, vinegar, gingerroot and fennel and chill. Stir in the mayonnaise just before serving.

Yield: 4 Servings

Low Fat Recipes: White Chili

Low Fat Recipes: White Chili

Ingredients

1 cup chopped onion
1/2 cup chopped red bell pepper
4 galic cloves, minced
2 tsp sugar
10 oz boneless,skinless chicken breast, diced
1 tsp chili powder
1 tsp chopped fresh oregano leaves
1/2 tsp salt
3 cups low-sodium chicken broth
12 oz drained great northern beans
1 cup thawed frozen corn kernels
1 tsbp + 1 tsp all purpose flour
chopped fresh cilantro (for garnish, optional)

Directions

In large nonstick saucepan over low heat, combine onions, bell pepper, garlic and sugar; cover and cook stirring occasionally, until soft, about 15 minutes. Add chicken, chili powder, oregano and salt; raise heat to medium and simmer 30 minutes. Add broth, beans and corn; reduce heat to low and simmer 30 minutes In small bowl combine 2 tbsp water with the flour, stirring to remove all lumps, pour into chili and cook, stirring until slightly thickened.

Divide evenly among 4 bowls, garnish with cilantro

Each 1 1/2 cup serving : 257 calories, 2 g fat, 0 g saturated fat, 331 mg sodium, 36 g carbohydrate, 5 g fiber, 26 g protein, 87 mg calcium.