* Exported from MasterCook *
Curried Mustard Greens with Kidney Beans
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Veggie
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 bunch mustard greens
1 tablespoon ghee -- (clarified butter)
2 medium shallots -- chopped
1 tablespoon minced fresh ginger root
1 pinch red pepper flakes
1 can kidney beans -- (15 ounce) drained and rinsed
1 can tomato sauce -- (15 ounce)
2 teaspoons curry powder
1/2 cup half and half
Bring a large pot of lightly salted water to a boil. Place greens in the
pot, cover, and cook 7 minutes, or just until tender. Drain, and rinse
under cold water.
Heat the ghee in a skillet over medium-high heat, and cook the shallots
until lightly brown. Stir in ginger, and season with red pepper. Mix in
greens, kidney beans, tomato sauce, and curry powder.
Stir in the half and half, and continue cooking until heated through.
Serves: 4
Hands-OnTime: 15 Minutes
Cooking Time: 15 Minutes
Total Time: 30 Minutes
Calories 229 (27% from fat) | Fat 7.6g (sat 4.3g) | Cholesterol 19mg |
Carbohydrate 33.8g | Fiber 11.1g | Protein 10.5g | Iron 4mg | Calcium
158mg
Source:
"Bush Brothers & Company, 2009"
S(Formatted by Chupa Babi):
"Oct 2012"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 253 Calories; 8g Fat (25.7%
calories from fat); 13g Protein; 36g Carbohydrate; 13g Dietary Fiber; 20mg
Cholesterol; 400mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1
Vegetable; 0 Non-Fat Milk; 1 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
http://health.groups.yahoo.com/group/MastercookForDiabetics/
http://groups.yahoo.com/group/MC-AllEthnic-Recipes/
http://groups.yahoo.com/group/MC_All_Recipes/
No comments:
Post a Comment