Heart-Healthy Spinach Rice
Experience the ultimate combination of health and flavor with Heart-Healthy Spinach Rice, a nourishing one-pan dish that’s perfect for busy weeknights. Packed with fiber-rich brown rice and vibrant fresh spinach, this recipe is enhanced by the bold flavors of sautéed garlic, onion, and a splash of zesty lemon juice. A touch of olive oil and low-sodium vegetable broth create a light yet satisfying base, making it an ideal option for those seeking low-sodium, heart-healthy meals. With its simple preparation and wholesome ingredients, Heart-Healthy Spinach Rice is a versatile dish that pairs beautifully with lean protein or can stand alone as a gluten-free vegetarian entrée. Ready in under 40 minutes, this recipe is a delicious way to prioritize your health without sacrificing taste!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 4 cups fresh spinach
- 1 tablespoon olive oil
- 3 cloves garlic
- 1 small onion
- 0.5 cup low-sodium vegetable broth
- 1 tablespoon lemon juice
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
Instructions
Rinse the brown rice under cold water to remove excess starch.
In a medium saucepan, add 2 cups of water and the rinsed rice. Bring to a boil over high heat, then reduce the heat to low, cover, and let simmer for about 25-30 minutes or until the rice is tender and water is absorbed. Set aside.
While the rice is cooking, finely chop the onion and mince the garlic cloves.
Heat 1 tablespoon of olive oil in a large, nonstick skillet over medium heat. Add the onion and sauté for 3-4 minutes until softened.
Add the minced garlic to the skillet and cook for 1 minute until fragrant.
Gradually add the fresh spinach to the skillet, stirring occasionally, until wilted. This should take 2-3 minutes.
Once the spinach is wilted, pour in the low-sodium vegetable broth and stir to combine. Cook for another 2-3 minutes to allow the flavors to blend.
Add the cooked brown rice to the skillet and gently stir until the rice is evenly coated with the spinach mixture.
Stir in the lemon juice, black pepper, and salt (adjust salt per preference, keeping in mind it's meant to be low-sodium). Mix well to combine.
Remove from heat, taste, and adjust seasoning if needed. Serve warm and enjoy a heart-healthy meal!
Nutrition Facts
Calories |
450 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.1 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 781 mg | 34% | |
| Total Carbohydrate | 66.8 g | 24% | |
| Dietary Fiber | 8.5 g | 30% | |
| Total Sugars | 7.0 g | ||
| Protein | 10.2 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 211 mg | 16% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 428 mg | 9% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
