1,001 Low Fat Vegetarian Recipes

[Guest guest]

Asian Fried Rice

Mushroom And Asparagus Pilaf

 

* Exported from MasterCook *

 

Asian Fried Rice

 

Recipe By : 1,001 Low Fat Vegetarian Recipes, by Sue Spitler, page 558

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes, Vegetarian, Rice, Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

Vegetable cooking spray

2 cups sliced broccoli florets and stalks

2 ounces snow peas -- cut into halves

2 medium carrots -- sliced

3/4 cup chopped celery

3/4 cup bean sprouts

3/4 cup sliced shiitake or white mushrooms

1/2 cup chopped red or green bell pepper

1 clove garlic

1 teaspoon finely chopped gingerroot

1/2 cup canned reduced-sodium vegetable broth

2 tablespoons reduced-sodium soy sauce

1 1/2 cups cooked white rice

1 1/2 cups cooked wild rice

1 egg

lightly scrambled and crumbled

 

5 servings (about 1 1/2 cups each)

 

The combination of wild and white rice adds a new dimension to an Asian

favorite. Lightly scrambled egg is a traditional addition to many tried

rice recipes; it can be omitted, if desired.

 

1. Spray wok or large skillet with cooking spray; heat over medium heat

until hot. Stir-fry vegetables and gingerroot until crisp-tender, 5 to 8

minutes.

 

2. Add broth and soy sauce to wok; stir in rice and scrambled egg and cook

2 to 3 minutes more.

 

Per Serving: Calories: 236, % Calories from fat: 8, Fat (gm): 2.1,

Saturated fat (gm): 0.5, Cholesterol (mg): 53.3, Sodium (mg): 340, Protein

(gm): 10.2, Carbohydrate (gm): 46.9, Exchanges: Milk: 0.0, Vegetable: 2.0,

Fruit: 0.0, Bread: 2.5, Meat: 0.0, Fat: 0.0.

 

Converted by MC_Buster.

 

 

 

- - - - - - - - - - - - - - - - - -

 

 

* Exported from MasterCook *

 

Mushroom And Asparagus Pilaf

 

Recipe By : 1,001 Low Fat Vegetarian Recipes, by Sue Spitler, page 559

Serving Size : 6 Preparation Time :0:00

Categories : Main Dish, Vegetarian Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3 1/3 cups Basic Vegetable Stock

OR canned reduced-sodium vegetable broth -- divided

2 cups dried Chinese mushrooms

Vegetable cooking spray

2 large onions -- chopped

4 cloves garlic -- minced

2 teaspoons dried basil leaves

1/2 teaspoon dried thyme leaves

1/2 teaspoon dried savory leaves

1 1/2 pounds asparagus

cut into 1 1/2-inch pieces

1/4 cup dry sherry or water

2 packages tabbouleh wheat salad mix

(6 ounces each)

1/4 teaspoon red pepper sauce

Salt and pepper -- to taste

4 green onions and tops -- thinly sliced

1/4 cup toasted pecan halves

 

6 servings (about 1 1/2 cups each)

 

The dried Chinese black or shiitake mushrooms impart a hearty, woodsy

flavor to this pilaf. The mushrooms are available in large supermarkets or

oriental groceries.

 

1. Heat 2 cups stock to boiling; pour over mushrooms in bowl and let stand

until mushrooms are softened, 10 to 15 minutes. Drain, reserving stock.

Slice mushrooms, discarding tough stems.

 

2. Spray large skillet with cooking spray; heat over medium heat until

hot. Saute mushrooms, onions, garlic, and herbs until onions are tender,

about 5 minutes. Add asparagus; saute 5 minutes more.

 

3. Add sherry, reserved stock from mushrooms, and remaining 1 1/3 cups

stock to skillet; heat to boiling. Stir in tabbouleh (discard spice

packet). Reduce heat and simmer, covered, until stock is absorbed and

tabbouleh is tender, 3 to 5 minutes. Stir in red pepper sauce; season to

taste with salt and pepper. Spoon into serving bowl; sprinkle with green

onions and pecans.

 

Per Serving: Calories: 424, % Calories from fat: 23, Fat (gm): 11.7,

Saturated fat (gm): 1.2, Cholesterol (mg): 0, Sodium (mg): 597, Protein

(gm): 15.2, Carbohydrate (gm): 69.3, Exchanges: Milk: 0.0, Vegetable: 2.0,

Fruit: 0.0, Bread: 4.0, Meat: 0.0, Fat: 2.0,

 

Converted by MC_Buster.

 

 

 

- - - - - - - - - - - - - - - - - -