Wednesday, April 5, 2017

[Healthy_Recipes_For_Diabetic_Friends] Brown Rice and Spinach Pilaf - 32g Carbs, 2g Fiber, 2g Sugars

 

Brown Rice and Spinach Pilaf - 32g Carbs, 2g Fiber, 2g Sugars

From: Stevens, JR. Spectacular Sides: Grain, Bean, Pasta, Vegetable and Salad Recipes (Kindle Locations 151-154). Encore Publishing. Kindle Edition.
Prep Time:  2 min  
Cooking Time: 25 min  
Servings: 4

2 oz spinach, washed, drained, slicing any large leaves; discard any damaged leaves  
1 cup beef stock
1/2 medium OR 1 small onion, roughly chopped
1 carrot, medium, roughly chopped  
1/2 cup quick-cooking brown rice  
1 tsp soy sauce  
2 tsp oil  
1 tsp marjoram, dried

1. Cook marjoram, rice, in beef stock as per the directions provided by the manufacturer.  

2. Over moderate heat settings in a medium skillet; heat oil.  Once hot, add in the onion & carrot, saut√© for couple of minutes, until tender.  

3. When the rice is cooked, add it to the skillet with onion & carrot, along with the soy sauce & spinach.  

4. Cook until the spinach just starts to wilt, stirring. Serve & enjoy!

Servings: 4
Servings size: 142g (5 oz)
Nutrition per Serving: 185 Calories, 41 Calories from Fat, 4.6g Total Fat, 1.6g Saturated Fat, 0g Trans Fat, 4mg Cholesterol, 79mg Sodium, 32g Total Carbs, 2g Dietary Fiber, 2g Sugars
Calcium: 5%  - Iron: 10% - Vitamin A: 106% - Vitamin C: 9%


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Posted by: chefgloria1030@yahoo.com
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