In a medium saucepan, heat the oil. Add the onion; cook, stirring as needed, until softened, about 5 minutes. Stir in the collards/kale (if using) and cook until wilted, about 3 minutes. Add the rice and water; bring to a boil. Stir in the chard or spinach (if using). 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 dont 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 email@example.com (Pat Hanneman) 3/99 elf, veg-recipe NOTES : If you like Japanese miso soup, you will love this simple pilaf. It has a rich miso flavor and sticky texture. Recipe by: Weight Watchers Versatile Vegetarian Posted to EAT-LF Digest by PatHanneman
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (127g)|
|Recipe Makes: 4|
|Calories from Fat: 25 (15%)|
|Amt Per Serving||% DV|
|Total Fat 2.7g||4 %|
|Saturated Fat 0.4g||2 %|
|Monounsaturated Fat 1.4g|
|Polyunsanturated Fat 0.9g|
|Cholesterol 0mg||0 %|
|Sodium 93.6mg||3 %|
|Potassium 168.4mg||4 %|
|Total Carbohydrate 32.4g||10 %|
|Dietary Fiber 2.3g||9 %|
|Sugars, other 30g|
|Protein 3.7g||5 %|
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Calories per serving: 168
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