TASTE
Less oil, more wine make this dish healthier
| • | Giving thanks feeds the soul |
By Elaine Magee
Q. This is a Greek side dish that my family loves. Is there a way to make it lighter?
A. Olive oil is definitely a great oil choice (higher in monounsaturated fats and contains olive phytochemicals), but by reducing the amount called for from 1/3 cup to 2 tablespoons, we significantly lower the calories and grams of fat per serving. I added white wine to compensate for the lost moisture. The other changes I made were switching to brown rice and increasing the amount of rice a smidgen.
The original recipe contains 290 calories, 14 grams fat, 3 grams saturated fat, and 5 grams of fiber.
STOVETOP SPANAKORIZO (SPINACH AND RICE)
Place olive oil in a large nonstick skillet or saucepan over medium-high heat. When hot, add onions and saute until soft and lightly brown (about 3 to 4 minutes), stirring often.
Add spinach and white wine to onions in skillet and cook, stirring often, for a few minutes. Stir in tomato sauce, water, dill weed, parsley, and brown rice and bring to a boil.
Reduce heat to a simmer, cover skillet or saucepan, and simmer until brown rice is tender (about 45 to 50 minutes). Add black pepper to taste.
Serve with a sprinkling of crumbled gorgonzola or feta cheese over each serving.
Makes 6 servings.
Elaine Magee is a registered dietitian. Find out more at www.recipedoctor.com.
