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!
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