A Delicious Twist on Spinach

spinach bowl

Spinach. The mere mention of it conjured up less-than-pleasant flashbacks to my childhood: The all-too-frequent dinner stare-down with my mom where she vowed I could not leave the table until I had eaten all of my veggies. My sentence was always short lived thanks to her being too busy to enforce my confinement, and my having all the time in the world to stage my silent protest.

But this deep green, leafy gift from nature is loaded with heart-healthy and body-nourishing vitamins, minerals and fiber, while staying low on calories. Rich in iron, vitamin K, folate and beta carotene, its low-carb properties make it the perfect go-to veggie for diabetics.

So, when I found this Spinach and Feta Brown Rice recipe from The Biggest Loser Cookbook, I had to try it, and I love it! If you’re looking for a way to disguise spinach and dress up brown rice, this side dish is a keeper. As for taste, the feta cheese is a brilliant accompaniment, and it fills you up without filling your waistline! Look, if it can keep this ex-spinach-hater coming back for more, you know it has to be good. Check it out!

  • 1/4 cup chopped sweet onion
  • 1 tsp. minced garlic
  • 1 cup cooked short-grain brown rice
  • 1 cup chopped fresh spinach leaves
  • 3 tblsp. crumbled fat-free feta cheese
  • Salt, to taste
  • Ground black pepper to taste

Lightly mist a small, nonstick skillet with olive oil spray. Set over medium heat for 30 seconds. Add the onion and garlic. Cook, stirring occasionally for 4 to 6 minutes, or until tender. Do not allow to brown. Add the rice and spinach. Cook stirring constantly, for 3 to 5 minutes, or until the spinach is almost completely wilted. Stir in the cheese. Season with salt and pepper. Serve immediately.

Makes 2 (1/2 cup) servings.

Per serving: 137 calories. 5 g protein, 27 g carbohydrates, less than 1 g fat, 0 mg cholesterol, 3 g fiber, 192 mg sodium

If you like this recipe, let me know! I would love to see some of your own culinary creations that turn healthy foods in to healthy AND delicious delights! Please share!

-Wendy-Tricia

References:

Regina Boyle Wheeler. 8 Low-Carb Veggies for Diabetic Diets. http://www.everydayhealth.com/diabetes-pictures/8-low-carb-veggies-for-diabetic-diets.aspx?pos=1&xid=nl_EverydayHealthWomensHealth_20140630#/slide-1

Alexander, Devin.(2006) The Biggest Loser cookbook: more than 125 healthy delicious recipes adapted from NBC’s hit show/Chef Devin Alexander and The Biggest Loser experts and cast;foreword by Bob Harper and Kim Lyons.

image: Spinach Bowl by woodleywonderworks – Creative Commons

About Yari

Yari is a TiP Team author, writer, and aspiring journalist hailing from the sunny, twin-island republic of Trinidad and Tobago. Although she first came to the States to pursue her love and passion for journalism, she enjoys using words to express herself beyond the discipline of just news.

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