lowfat chard and rice soup

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Chard And Rice Soup

 

Recipe By :TriColor Diet by Martin Katahan

Serving Size : 6 Preparation Time :0:00

Categories : Soups

 

Amount Measure Ingredient -- Preparation Method

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

1 1/2 pounds swiss chard (approximately 2 bunches)

1 tablespoon butter

1 tablespoon oil

1 medium onion -- chopped

6 cups vegetable broth -- or more

3/4 cup brown rice

1/2 cup grated parmesan

1 tablespoon minced parsley

salt and pepper -- to taste

extra parmesan optional garnish

 

1. Wash the chard well and cut coarsely into strips (include stems).

 

2. In a large pot, melt the butter, add the oil and onion, and saute over medium

heat until tender.

 

3. Add the chard and stir to coat. Cover the pot and heat about 4 minutes to

wilt it.

 

4. Add the broth and bring to a boil.

 

5. Add the rice, cover, lower heat, and simmer until the rice is done (about 45

minutes). Stir occasionally and add more broth as necessary.

 

6. When the rice is done, add the Parmesan, parsley, salt, and pepper.

 

7. Serve sprinkled with more cheese, if desired.

 

VARIATION: Chicken, Chard and Rice Soup -- use a chicken stock or

chicken-flavored bouillon instead of broth.

 

Description:

" lowfat "

Copyright:

" © 1996 Katahn Associates ISBN039303920X "

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Per Serving (excluding unknown items): 344 Calories; 11g Fat (27.9% calories

from fat); 13g Protein; 50g Carbohydrate; 6g Dietary Fiber; 13mg Cholesterol;

2013mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 2 Fat.

 

NOTES : We've become very fond of Swiss chard, but you can use just about any

kind of leafy cabbage or other greens in this recipe.

 

Nutr. Assoc. : 5228 0 0 0 0 0 1034 0 0 0

 

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