Recipes Included On This Page Five-A-Day Bulgur Wheat - Diabetic Five-greens Rice - Southern USA Use Your Browser's "Back" Button to Return to This Recipe List
	* Exported from MasterCook * Five-A-Day Bulgur Wheat - Diabetic Recipe By : Serving Size : Preparation Time :0:00 Categories : Volume 10-02 Feb 2007 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium chopped onion 1 cup chopped broccoli 1 cup shredded carrots 1 small chopped green pepper [may use red or yellow pepper] 1/3 cup chopped fresh parsley or 2 Tablespoons dried 1 teaspoon canola oil 1 1/2 cups dry bulgur 2 cups broth, low-sodium -- any flavor 8 ounces canned drained chickpeas 1. Wash and chop fresh onion, broccoli, carrots, pepper and parsley (if using fresh parsley). 2. Heat canola oil in a large skillet. Add onions and cook until soft. 3. Add bulgur and stir to coat. Add 2 cups chicken broth to the skillet, bring to a boil. 4. Lower the heat, add remaining vegetables and chickpeas. Cook for 10 minutes or until the liquid is absorbed. 5. Add parsley and stir. Serve warm or cold. Per serving: 160 Calories; 31g Total Carbohydrates: 2g Total Fat; 0.5g Saturated Fat; 0 mg Cholesterol; 6g Protein; 130mg Sodium; 6g Fiber. Source : Food Stamp Nutrition Connection as posted to dlife.com (Diabetic Life) Formatted by Chupa Babi in MC: 10.26.06 Note: Bulgur comes from wheat. It is actually the kernel of wheat, cracked for cooking. It has a nutty, chewy flavor that is sure to please the healthy appetite, and contains fiber. Canola oil is a healthy choice for vegetable oil.) Contributed to the FareShare Gazette by Chupa; 9 February 2007. www.fareshare.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Five-greens Rice - Southern USA Recipe By : The New Low-Country Cooking by Marvin Woods Serving Size : 8 Preparation Time :0:00 Categories : Volume 10-02 Feb 2007 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 cups water 1 1/2 cups uncooked long-grain white rice 3/4 tablespoons salt 1/4 cup flat parsley leaves 1/4 pound chopped fresh spinach leaves 1/4 pound chopped fresh mustard greens 1/4 pound chopped fresh kale leaves 1/4 cup chopped scallions including tender green tops 1 tablespoon vegetable oil or corn or olive oil Salt -- (optional) In large saucepan, bring water to boil over high heat. Stir in rice and salt. Cover and reduce heat to medium-low. Simmer for 20 minutes. Remove from heat. Let stand, covered, for 5 minutes, or until water is completely absorbed. Fluff with a fork. Leave rice, uncovered, off to the side while preparing rest of dish. Bring a large saucepan of water to a boil. Add parsley, spinach, mustard greens, kale and scallions; and blanch for 1 minute. Drain in a colander under cold running water to stop cooking process. Strain greens and place them in a blender or food processor. Process, using just enough water to puree greens. Strain, saving 1 tablespoon of the liquid. Heat a large skillet over medium heat. Add oil, reserved tablespoon of liquid and greens. Stir and immediately add cooked rice. Cook for 2 to 3 minutes, stirring constantly, until rice is heated through. Taste and check seasoning, adding salt if needed. This is a great side dish with meat, fish or poultry. Serves 8 Source : "The New Low-Country Cooking" by Marvin Woods (Low country: an area around Savannah, GA., and Charleston, S.C., in the South) Formatted by Chupa Babi in MC: 10.31.06 Contributed to the FareShare Gazette by Chupa; 22 February 2007. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 16 Calories; 2g Fat (93.3% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 603mg Sodium. Exchanges: 0 Vegetable; 1/2 Fat.

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