Rice with Feta Low Fat
Brighten up your mealtime with this wholesome and flavorful Low-Fat Rice with Feta recipe, a perfect blend of heart-healthy ingredients and vibrant Mediterranean flavors. Tender brown rice is simmered to perfection in water or vegetable broth, then tossed with sautéed garlic, wilted baby spinach, and a zesty splash of fresh lemon juice. The dish is finished with crumbled low-fat feta cheese, fresh parsley, and dill for a refreshing, herby kick. This easy-to-make recipe is low in fat yet rich in texture and nutrients, making it ideal as a light main course or a satisfying side dish. With its quick prep, simple ingredients, and nourishing profile, this is a go-to recipe for anyone seeking a healthy, flavor-packed meal on busy weeknights.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 0.5 cup Low-fat feta cheese
- 1 tablespoon Olive oil
- 2 cloves Garlic (minced)
- 2 cups Baby spinach (fresh)
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh parsley (chopped)
- 1 tablespoon Fresh dill (chopped)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 cups Water or vegetable broth
Instructions
Rinse the brown rice thoroughly under cold water to remove excess starch.
In a medium-sized pot, bring the water or vegetable broth to a boil. Stir in the rinsed brown rice, reduce the heat to low, cover, and simmer for 35-40 minutes or until the rice is tender and all liquid has been absorbed.
While the rice is cooking, heat the olive oil in a large skillet over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.
Add the baby spinach to the skillet and cook for 2-3 minutes, stirring occasionally, until wilted.
Once the rice is fully cooked, fluff it with a fork and add it to the skillet with the sautéed spinach. Mix well to combine.
Stir in the lemon juice, fresh parsley, fresh dill, salt, and black pepper. Adjust seasonings to taste.
Crumble the low-fat feta cheese over the rice and gently fold it into the dish until evenly distributed.
Serve warm as a light main dish or a side. Garnish with extra parsley or dill if desired.
Nutrition Facts
Calories |
622 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.8 g | 36% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 64 mg | 21% | |
| Sodium | 4663 mg | 203% | |
| Total Carbohydrate | 63.1 g | 23% | |
| Dietary Fiber | 6.6 g | 24% | |
| Total Sugars | 7.9 g | ||
| Protein | 34.4 g | 69% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 727 mg | 56% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 817 mg | 17% | |
*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.
