Brown Rice and Spinach - 27.9g Carbs, 1.5g Fiber
From: goodfoodandmore.blogspot.com
Healthy Recipe: Scrumptious Brown Rice and Spinach
This is another one of my heart healthy recipes dedicated to my mom. It has been ever evident that there is a huge need for delicious heart healthy recipes. When diagnosed with heart disease or heart failure it is imperative to cut the fat, cut the sugar and and cut the dairy. So can anyone live happily on a diet void of some of the most desired foods? Yes, they can. This recipes is so delicious you will want to make it again and again. It is very simple to make too.
1 1/2 cups brown rice
2 1/2 cups boiling water
3 green onions, chopped
Salt and pepper to taste
2 cups fresh spinach leaves, chopped (frozen can be used also)
2 tsp of virgin olive oil
1 cup low sodium chicken or vegetable broth
Place the rice, one green onion, boiling water and salt and pepper in a baking dish. Cover it with foil and bake for one hour in a very hot oven (450 degrees F.).
After the rice is cooked, remove the foil and fluff with a fork. Set Aside.
In a skillet add in the oil and heat. Add in the two chopped green onions and spinach and saute for a free minutes until the spinach is slightly wilted.
Add in the broth, salt and pepper and cook for one minute. Add in the rice now and cook the rice until the liquid is all removed.
Serve on a plate with a scoop of raw goat yogurt. Hmmmm yummy!
Servings: 8
Serving Size: 154 g
(154 g = 5.43 oz // 5.43 oz = 0.67 cups)
Nutrition per Serving:
147 Calories, 21 Calories from Fat, 2.3g Total Fat, 0mg Cholesterol, 125mg Sodium, 27.9g Total Carbs, 1.5g Dietary Fiber, 3.6g Protein
Vitamin A 15% - Vitamin C 5% - Calcium 3% - Iron 5%
Nutrition Grade: A-
Good points:
Low in saturated fat
No cholesterol
Very low in sugar
Very high in manganese
High in vitamin A
