Monday, October 29, 2012

[MC-AllEthnic-Recipes] Indian-Style Curried Mustard Greens with Kidney Beans - Carbohydrate 33.8g | Fiber 11.1g

 

                     
* 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

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