Experiment with Herbs

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. 

Herbed Rice with Mushrooms and Wilted Spinach

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 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

1/2cup 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 

Salt and pepper to taste

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

Add rice, soy sauce, onion powder and herbs.

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.

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

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.