1,001 Low-Fat Vegetarian Recipes

[Guest guest]

Black Beans and Rice

Grilled Vegetable Kabobs

 

* Exported from MasterCook *

 

Black Beans and Rice

 

Recipe By : 1,001 Low-Fat Vegetarian Recipes by Sue Spitler, page 526

Serving Size : 6 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Rice Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

Vegetable cooking spray

1/4 cup chopped onion

1/4 cup sliced green onions and tops

4 cloves garlic -- minced

1 cup long-grain rice

2 1/2 cups canned vegetable stock

15 ounces canned black beans

rinsed and drained

2 tablespoons finely chopped cilantro

salt and pepper -- to taste

 

6 servings (about 2/3 cups each)

 

If fresh epazote is available, add a sprig or two to the rice while cooking.

 

1. Spray medium saucepan with cooking spray; heat over medium heat until

hot. Saute onion, green onions, and garlic until tender, about 5 minutes.

Add rice; cook over medium heat until rice is lightly browned, 2 to 3

minutes, stirring frequently.

 

2. Add stock to saucepan and heat to boiling; reduce heat and simmer,

covered, until rice is tender, 20 to 25 minutes, adding beans during last 5

minutes. Stir in cilantro; season to taste with salt and pepper.

 

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

 

 

* Exported from MasterCook *

 

Grilled Vegetable Kabobs

 

Recipe By : 1,001 Low Fat Vegetarian Recipes, by Sue Spitler, page 291

Serving Size : 6 Preparation Time :0:00

Categories : Grilling Main Dishes, Vegetarian

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

9 ounces frozen artichoke hearts -- thawed

3 medium zucchini

cut into 1/2-inch slices

24 cherry tomatoes

3 frozen Mexican-style all-vegetable burgers

thawed and cut into quarters

1/2 cup fat-free French or Italian salad dressing

1/2 teaspoon ground cumin -- up to 1

3 teaspoons lime juice -- up to 4

2 teaspoons grated lime rind

Salt and pepper -- to taste

Black Beans and Rice

(see separate recipe)

 

6 servings

 

1. Alternate vegetables and " burgers " on metal skewers. Mix salad

dressing, cumin, lime juice and rind in small bowl.

 

2. Grill kabobs over medium-hot coals until vegetables are tender, 8 to 10

minutes, turning occasionally and basting generously with dressing mixture.

Sprinkle lightly with salt and pepper.

 

3. Spoon Black Beans and Rice onto plates and top with kabobs.

 

Per Serving: Calories: 375, % Calories from fat: 17, Fat (gm): 7.4,

Saturated fat (gm): 0.1, Cholesterol (mg): 0, Sodium (mg): 678, Protein

(gm): 20, Carbohydrate (gm): 62.2, Exchanges: Milk: 0.0. Vegetable: 3.0.

Fruit: 0.0. Bread: 2.5. Meat: 0.5. Fat: 1.0.

 

Converted by MC_Buster.

 

 

 

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