Estimated Nutrition (whole recipe, rough)
Counts 6 of 10 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Yogurt | 170g plain Greek | 100 |
| Walnut | 1 walnut half (4g) | 26 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
| Water | not in our table | 0 |
| Swiss Chard | not in our table | 0 |
| Peppermint | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/2 cup chopped walnut meats
- 1 1/4 cup water
- 1/4 cup rice
- 2 cup chopped swiss chard leaves
- -packed
- 1 1/2 tbsp flour
- 3 cup yogurt
- 3 cup cilantro leaves, chopped
- 1 cup mint leves, chopped
- salt
- =
Directions
In large pan, add walnuts to water, bring to boil and simmer until slightly tender, about 5 minutes. Add rice, cover and simmer until done, about 15 minutes. In medium pan, cook chard in 2 cups water until tender, 2-3 minutes. Drain well. In small bowl, stir flour into yogurt until smooth. Stir into rice, bring slowly to boil, stirring constantly, and cook, continuing to stir, until thickened, about 1 minute. Add yogurt and cooked chard to rice. Stir in cilantro and mint. Season to taste with salt. Cook 3 minutes. Serve hot or cold. Makes 4 servings. Each serving contains about 382 calories; 249 milligrams sodium; 3 milligrams cholesterol; 10 grams fat; 57 grams carbohydrates; 16 grams protein; 1.08 grams fiber