Basmati Spinach and Spice Ragout

From: www.dietwatch.com

Brought to you by: Pnut89

6 points Per Serving

Bring India's flavors and scents into your home with this special recipe. Low in fat and calories, it's a great way to enjoy the health benefits of tofu and spinach. Try using wild or brown rice instead of white rice for higher fiber content. Surprise your family and guests with this exotic, satisfying meal.

12 ozs Tofu, Firm Lite

1 cup Basmati Rice

10 ozs Spinach, chopped

1 Carrot

1.5 cups Fat Free Vanilla Rice Milk

1 tsp Yellow Mustard Seed

1 tsp Curry Powder

1 tsp Sesame Seeds, Whole, Dried

1 tsp Ginger, Ground

1 tsp Cumin Seed

1 tsp Red or Cayenne Pepper

1 tsp Black Pepper

2 tsp Salt

3 cups Water

Method: Boil the water and rice milk. (Original recipe calls for coconut milk, which I`m sure makes this even better--but also makes it higher in fat). Add the rice and simmer. For frozen spinach, thaw it and drain all the water; for fresh spinach, wash away all the sand and chop off any stems. Toast the spices over a high flame, shaking the pan, then grind the spices together. After 10 minutes of simmering, add the carrots to the rice. Once most of the water is absorbed into the rice, add the spices and tofu. Three minutes before all of the water is absorbed, add the spinach.

Serve with naan (Indian bread) or a big chunk of crusty bread.

Yield: 4 servings

Nutrition Facts Per Serving

313 calories, 3 gm. fat, 5 gm. dietary fiber

Amount Per 4 Servings (whole recipe)

Calories 1251 Calories from Fat 117 Total Fat 13 g 19 % Saturated Fat 2 g 11 % Cholesterol 0 mg 0 % Sodium 2893 mg 192 % Total Carbohydrate 243 g 486 % Dietary Fiber 19 g 75 % Protein 51 g Vitamin A 1335 % Vitamin C 373 % Calcium 66 % Iron 84 %

*Percent Daily Values are based on a 2,000 calorie diet.

Shared by: mel