The Edmond Sun

Features

February 25, 2013

Bronze, don’t blacken, that chicken

(Continued)

McClatchy — RICE AND SPINACH PILAF

Directions:

1 teaspoon olive oil

1/2 cup long-grain white rice

1 cup low-salt tomato juice

1 cup water

2 cups washed, ready-to-eat spinach

Salt and freshly ground black pepper

Directions:

Heat olive oil in a medium-size nonstick skillet over medium-high heat. Add rice and saute 1 minute. Add tomato juice and water. Bring to a simmer, lower heat, cover and gently simmer 15 minutes. If pan becomes dry, add a little more water. Stir in the spinach. It will wilt in the heat of the rice. Add salt and pepper to taste. Makes 2 servings.

Per serving: 216 calories (9 percent from fat), 2.7 g fat (0.4 g saturated, 1.8 g monounsaturated), no cholesterol, 5.1 g protein, 43.2 g carbohydrates, 1.8 g fiber, 38 mg sodium.

SHOPPING LIST

Here are the ingredients you’ll need for tonight’s Dinner in Minutes.

To buy: 3/4 pound boneless, skinless chicken breasts, 1 small bottle low-salt tomato juice, and 1 package washed, ready-to-eat spinach.

Staples: Olive oil, cayenne pepper, dried oregano, garlic powder, dried thyme, long-grain white rice, salt and black peppercorns.

___

Linda Gassenheimer is the author of more than 20 cookbooks including her newest, “Fast and Flavorful-Great Diabetes Meals from Market to Table” and “The Flavors of the Florida Keys.” Visit Linda on her web page at www.DinnerInMinutes.com or email her at Linda@DinnerInMinutes.com. Twitter @LGassenheimer

Distributed by MCT Information Services

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