Dr. Crawford's Haystacks

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* Exported from MasterCook *

 

Dr. Crawford's Haystacks

 

Recipe By : Everyday Cooking with Dr. Dean Ornish, page 264

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Vegetables Ornish: Everyday Cooking

 

Amount Measure Ingredient -- Preparation Method

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

1 1/2 cups chopped green bell pepper

1/4 cup Vegetable Broth

(see separate recipe or store-bought)

16 ounces canned fat-free vegetarian refried beans

2 cups cooked brown rice -- (instant is okay)

1 head romaine lettuce -- shredded

1 cup grated nonfat Cheddar cheese

2 cups chopped fresh tomatoes

1 cup thinly sliced green onions

Pickled jalapeno rings -- (optional)

 

SERVES 4

 

This guaranteed child-pleaser includes all the foods that make a burrito so

delicious - hot rice, refried beans, cheese, lettuce, everything but the

tortilla. Stack the ingredients in a mound like a haystack, then dip in

with fat-free chips. Or make your own burritos by spooning the filling

into fat-free flour tortillas. Dinner doesn't get any easier.

 

From C. W. Crawford, M.D., of Green Bay, Wisconsin.

 

In a skillet, combine bell pepper and broth and simmer over moderately high

heat until pepper is soft and liquid evaporates, about 5 minutes.

 

Heat beans in a small saucepan with 2 tablespoons water, stirring often, or

put in a microwave-safe bowl, cover with plastic, and heat in microwave

until hot, about 4 minutes. Keep warm.

 

To assemble Haystacks, spread the hot beans on a large serving platter or

on four individual plates.

 

Top with rice, then with green pepper, lettuce, cheese, tomato, and green

onions. Serve immediately, passing the jalapeno rings at the table, if

desired.

 

TIP: Iceberg lettuce may be the favorite green in American salad bowls,

but it is virtually a nutritional washout. Other salad greens - such as

romaine, green or red leaf, butter lettuce, arugula (sometimes called

rocket or roquette), chicory, and watercress-have much more vitamin C and

beta-carotene. Arugula, in particular, is a real nutrition powerhouse,

delivering high levels of beta-carotene, vitamin C, and calcium.

 

In general, the darker the leaf, the more nutrients it packs. (The pale

Belgian endive, for example, ranks right down there with iceberg.) Just

replacing the iceberg in your sandwiches and salads with any of these

darker leafy greens will put you ahead nutritionally.

 

Serving size: 1/4 cup rice, 1/2 cup beans, 1/4 head romaine, 1 ounce

cheese, 1/2 cup tomatoes, 1/4 cup onions. Calories: 196, Fat: 0.5 g,

Cholesterol: 4.0 mg, Carbohydrate: 30.0 g, Protein: 45.0g, Sodium: 894.0 mg.

 

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