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Recipe of the Month

Spinach Feta Rice

spinach

Ingredients:

  • 1 cup uncooked brown rice
  • 1 cup vegetable or chicken broth
  • 1 cup water
  • 1 medium-sized onion, chopped
  • 1 cup (4 ounces) mushrooms, sliced
  • 1 Tbsp lemon juice
  • 1/2 tsp dried oregano leaves
  • 6 cups spinach leaves, shredded
  • 4 ounces feta cheese, crumbled
  • 1/2 tsp freshly ground black pepper
  • 1/4 cup chopped pimiento olives (optional)

Directions:

In a medium-sized saucepan, bring rice, broth, and water to a boil. Stir, cover, reduce heat, and simmer for 15-20 minutes, or until rice is tender and liquid is absorbed. In a large skillet coated with cooking spray, cook onion, mushrooms, and garlic over medium heat until onion is tender. Stir in lemon juice and oregano. Add to rice. Add spinach, cheese, and pepper to rice; toss lightly until spinach is wilted. Garnish with chopped pimiento, if desired.

Yield

6 servings

Nutrition per serving:

181 calories; 3g fat (0g saturated, 3g unsaturated); 3g protein; 34g carbohydrates; 3g fiber; 8mg cholesterol

Source:

The Color Code, 2002 by James Joseph

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Nutrition Tip

Popeye ate spinach to build muscles, but we now know that spinach is even better for your eyes. This is because it is one of the richest sources of lutein, a phytonutrient that helps give spinach its color and helps shield it from the sun's harmful rays. In the same way that lutein protects spinach, it also helps protect our eyes from damaging UV light — which can cause macular degeneration. This phytonutrient also helps fight off inherited diseases of the eye such as retinitis pigmentosa, better known as tunnel vision, and cataracts.

The main pigment in spinach is chlorophyll. In plants, this substance uses sunlight to generate food in a process called photosynthesis. In humans, chlorophyll has been used as a breath freshener and skin deodorizer, but new research shows an even more potent use — cancer fighter. Studies have demonstrated correlations between chlorophyll and inhibition of tumor cells in mice and rainbow trout.

To increase your spinach intake, sauté it with mushrooms and garlic in olive oil and eat it as a side; make fresh spinach salads, or add it to pasta dishes. Other sources of lutein include kale, collard greens, okra, and red peppers.