ww - miso rice pilaf

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use up some miso

 

 

* Exported from MasterCook *

 

Miso Rice Pilaf

 

Recipe By :Versatile Vegetarian by Weight Watchers

Serving Size : 4 Preparation Time :0:00

Categories : Versatile Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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

2 teaspoons vegetable oil

1 onion -- chopped

1 1/2 cups collard greens

or kale, cleaned and chopped

2/3 cup brown rice -- see tip

2 teaspoons miso

1 1/2 cups water

 

In a medium saucepan, heat the oil. Add the onion; cook, stirring as needed,

until softened, about 5 minutes. Stir in the collards and cook until wilted,

about 3 minutes. Add the rice and 1+1/2 cups water; bring to a boil. Reduce the

heat and simmer, covered, until the rice is tender and the water is absorbed,

35- 40 minutes. In a small bowl, dissolve the miso in 2 tablespoons water,

stirring as needed. Gently stir into the rice.

 

SERVING PROVIDES: 1 Bread, 1 Fat.

 

PER SERVING: 159 Calories, 3 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol,

112 mg Sodium, 29 g Total Carbohydrate, 2 g Dietary Fiber, 3 g Protein, 22 mg

Calcium.

 

TIP *Use either medium or long-grain brown rice in this recipes. If you don't

have brown rice, or the time it takes to prepare it, use white rice, but cook in

step 2 for only 15-20 minutes.

 

LEAFY GREENS: Kale can stand in for collard greens in most recipes. Other dark

leafy greens may be substituted but some do not hold up as well to prolonged

cooking. Substitute chard or spinach (not baby spinach) and adjust cooking time.

 

*MISO (Pronounced MEE-soh) is a highly nutritious fermented soybean paste with a

creamy consistency. It is used extensively in Japanese cuisine to thicken and

season dishes. The lighter miso is used in delicate soups, sauces, and

marinades, while the darker version is used in heartier dishes. It is available

in Asian markets as well as most natural foods stores.

 

For similar recipes see Weight Watchers Versatile Vegetarian

 

>EMAIL from kitpath (Pat Hanneman) 3/99 elf, veg-recipe

 

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Per Serving (excluding unknown items): 155 Calories; 3g Fat (19.5% calories from

fat); 3g Protein; 28g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 112mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fat.

 

NOTES : If you like Japanese miso soup, you will love this simple pilaf. It has

a rich miso flavor and sticky texture.

 

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

 

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