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Thursday, May 31, 2007

Green and Orange Ribbons with Fettucini

I really love mustard greens. The young greens are sharp and snappy in salads. Cooked lightly, they retain their bright green color and snappy, mustardy, zing. They are sometimes very sandy, and may need to be rinsed twice in a couple inches of water in the sink. They can be roughly stacked up and sliced into ribbons with a chef's knife

Here's a favorite dish I haven't made in a while -- Green and Orange Ribbons with Fettucini. It's based on a recipe I found in a beautiful cookbook ("Healthy Vegetarian Cooking", published by Barnes and Noble). Strangely, the main ingredient was omitted. And the fat and sodium levels were too high for me. So I made a few changes.

This recipe, with garlic and mustard greens, has a lot of zing. It also has one cup of vegetables and two one-ounce servings of grain per serving. Decrease the sesame oil if you wish to reduce fat even further. A vegetable peeler, mandoline, or the "slicer" side of a vegetable grater can create carrot ribbons quickly. Once everything is sliced, it all cooks quickly, so this dish can hurry up and wait until the "main course" is ready.

-= Exported from BigOven =-

Green and Orange Ribbons with Fettucini

Recipe By: Family Nutritionist
Serving Size: 4
Cuisine: Asian
Main Ingredient:
Categories: Vegetarian, Saute, LOW SODIUM, DASH, Vegetables

-= Ingredients =-
8 ounce Fettucini
1/2 tablespoon Olive oil
1 1/2 tablespoon Sesame oil
3 cloves Garlic ; crushed
2 Carrots ; peeled and cut into ribbons
4 cup Mustard greens ; cut into ribbons
1 tablespoons Low-sodium soy sauce
2 tablespoons Sesame seeds

-= Instructions =-
Prepare fettucini according to package directions.
Toast sesame seeds in dry skillet as you heat it. Remove sesame seeds, add olive oil and garlic -- heat until you smell the garlic. Add carrot ribbons and sesame oil; saute until carrots are tender. Five minutes before serving, add mustard green ribbons and soy sauce. Cover tightly and steam over very low heat.
Toss vegetables to mix, sprinkle with sesame seeds, and serve over fettucini.

Nutritional Summary
Servings: 4: Serving Size: (203g): Calories: 363: Fat(g): 11: Sodium (g): 175

Food Group Serving(s)
DASH: Vegetables: 2.0: Fruits/Juices: 0.0: Dairy: 0.0: Grains: 2.0: Meat/Fish: 0.0: Seeds: 0.1: Fats: 1.5: Sweets: 0.0
USDA: Vegetables: 1.0: Fruits/Juices: 0.0: Dairy: 0.0: Grains: 2.0: Meat/Fish/Seeds: 0.1: Fats: 1.5: Sweets: 0.0
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1 comments:

kathryn said...

What a lovely recipe, I've never thought of putting carrot ribbons with pasta before. It's a good way to reduce the starchy-carbohydrate perecentage of the meal and push up the vegie component.