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Soybeans and Rice - Low Fat Veggie - 3 pts, 17g carbs, 3g fiber xp

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* Exported from MasterCook *

 

Soybeans and Rice - Low Fat Veggie - 3

pts

 

Recipe By : " Betty Crocker's Complete Cookbook,

Everything You Need to Know to Cook Today, 9th

Edition. "

Serving Size : 12 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation

Method

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

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

1 cup uncooked soybeans -- (8

ounces), sorted and rinsed

2 cups water

1 tablespoon olive oil or vegetable oil

1 medium onion -- chopped (1/2 cup)

1 small green bell peppers -- chopped

(1/2 cup)

1 clove garlic -- finely chopped

1 can ready-to-serve broth -- (14

1/2-ounce)

1/4 teaspoon dried oregano leaves

1/8 teaspoon ground red pepper (cayenne)

2 bay leaves

3/4 cup uncooked regular long-grain

rice

1 can diced tomatoes -- undrained

(14 1/2-ounce)

 

1. Heat soybeans and enough water just to cover beans

to boiling in

4-quart saucepan or Dutch oven. Boil uncovered 2

minutes; remove from

heat. Cover and let stand 1 hour; drain.

 

2. Stir in 2 cups water. Heat to boiling; reduce heat

to medium-low. Cover

and cook 2 hours to 2 hours 30 minutes or until

soybeans are tender (do

not boil or beans will fall apart); drain.

 

3. Heat oil in 12-inch skillet over medium-high heat.

Cook onion, bell

pepper and garlic in oil 2 to 3 minutes, stirring

occasionally, until

vegetables are crisp-tender. Stir in broth, oregano,

red pepper and bay

leaves. Heat to boiling. Stir in rice; reduce heat.

Cover and simmer 15 to

20 minutes or until liquid is absorbed.

 

4. Stir in soybeans and tomatoes. Cook, stirring

occasionally, until

heated through and liquid is absorbed. Remove bay

leaves.

 

Makes 12 servings

 

Prep: 15 min; Stand 1 hr; Cook: 3 hr

 

NUTRITION FACTS: 1 Serving (about 1/2 cup); Calories

150 (Calories from

Fat 55); Fat 6g (Saturated 1g); Cholesterol 0mg;

Sodium 210mg;

Carbohydrate 17g (Dietary Fiber 3g); Protein 10g %

DAILY VALUE:;

Vitamin A 2%; Vitamin C 10%; Calcium 6%; Iron 16%

DIET EXCHANGES:; 1

Starch; 1 Medium-Fat Meat

-----

 

 

Description:

" 3 pts "

S(Formatted by Chupa Babi in MC):

" 07.07.06 "

- - - - - - - - -

- - - - - - - - - -

 

Per Serving (excluding unknown items): 10 Calories;

trace Fat (6.8%

calories from fat); trace Protein; 2g Carbohydrate; 1g

Dietary Fiber; 0mg

Cholesterol; 3mg Sodium. Exchanges: 1/2 Vegetable.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

 

 

 

 

______________________________\

____

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