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Spinach, Artichoke and Mushroom Toss Recipe

 

Ingredients

Servings: 4

 

3/4 cup uncooked brown rice

Vegetable oil spray

1 large onion, chopped

8 ounces sliced button mushrooms

2 medium garlic cloves, minced

1 tsp dried oregano, crumbled

1/8 tsp crushed red pepper flakes

2 ounces coarsely chopped fresh spinach leaves

14 ounces can quartered artichoke hearts, rinsed, drained and coarsely chopped

1/2 cup chopped roasted red bell peppers, rinsed and drained

4 ounces feta cheese, crumbled

1/4 cup snipped fresh parsley

 

Nutrition Facts

 

Exchanges/Choices:

2 Starch

3 Vegetable

1 Fat

 

Calories 274

    Calories from Fat 71

Fat 8g

    Saturated Fat 4.4g

Cholesterol 25mg

Sodium 579mg

Carbohydrate 42g

    Dietary Fiber 5g

    Sugar 8g

Protein 11g

Cooking Methods

  1. In a small saucepan, prepare the rice using the package directions, omitting the salt and margarine.
  2. Meanwhile, heat a 12-inch nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray. Cook the onion for 4 minutes or until beginning to brown slightly on the edges, stirring frequently.
  3. Stir in the mushrooms, garlic, oregano and red pepper flakes. Lightly spray with vegetable oil spray. Cook for 6 minutes or until the mushrooms begin to lightly brown, stirring frequently.
  4. Stir in the spinach, artichokes and roasted peppers. Cook for 1 minute or until the mixture is hot and the spinach begins to release moisture, stirring gently. Remove from the heat.
  5. To serve, spoon the rice onto a platter. Top with the vegetable mixture. Sprinkle with the feta, parsley and salt.

Fun Facts / Cooking Tips

To create a sensation at your next dinner party or to step up a midweek vegetarian meal, try this easy, flavorful skillet dish. This healthy dish is high fiber, loaded with vegetables, topped with feta and served over hot, fluffy brown rice. It is a certainly delicious dish especially made for diabetics.

 

 

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