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Healthy Recipes

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Herbed Rice with Mushrooms and Wilted Spinach

Add layers of flavor without fat by combining your favorite herbs with a basic dish like the one featured here. Each bite of rice contains notes of versatile oregano, fragrant parsley and earthy thyme. Mushrooms add texture and fiber to fill you up fast and keep you feeling energized. The flavor of the spinach is a bit understated here, but the nutritional flavor of this leafy green is still present--Research has shown that foods rich in folate, like spinach can help reduce your risk of pancreatic cancer.

Ingredients

2 cups water
1 tsp. butter
1 tsp. low-sodium chicken or vegetable bouillon granules
1 cup uncooked long grain rice, preferably brown
2 Tbsp. low-sodium organic soy sauce*
1/2 tsp. onion powder
1/4 tsp. dried oregano
1/4 tsp. dried parsley
1/4 tsp. dried thyme
1 Tbsp. extra virgin olive oil
1/2 cup cremini mushrooms, wiped clean and cut into quarters
(baby bella mushrooms may be substituted)
1/4 cup white onions, diced
1 cup fresh baby spinach
Sea salt and pepper to taste

*Make your own healthy soy sauce substitute with one of the recipes found here:

Healthy Soy Sauce Substitutes

(As always, choose organic content as much as possible for the healthiest recipe.)

Instructions

1. Combine water, butter, and bouillon in a large saucepan. Bring to a boil.

2. Add rice, soy sauce, onion powder and herbs.

3. In a separate pan, heat olive oil over medium-high heat. Sauté onions for 5 minutes, and then add mushrooms and sauté together until golden. Then add spinach and lower temperature to low and cook until spinach wilts. Season with salt and pepper. Set aside.

4. Reduce heat over rice mixture. Cover and simmer for about 15 minutes or until liquid is absorbed and rice is tender.

5. Once rice is cooked, fluff with a fork and gently toss in the sautéed vegetables.

Makes 5 servings.

Per serving: 180 calories, 5 g total fat (1 g saturated fat), 30 g carbohydrate, 4 g protein, 2 g dietary fiber, 225 mg sodium.

To return to our list of Healthy Recipes, click HERE.

 

    

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.