Brown Rice with Chick Peas and Spinach

In case you haven't noticed I am a big fan of quick and easy meals that are also healthy. As a busy mom I just don't have hours to spend in the kitchen. Whenever possible I try to stick to dishes that take about 30 minutes or so to prepare. I am also a fan of one dish dishes. This is a great for lunch as a side dish with a salad or even better over a bed of fresh spinach. Just prepare the night before and take it with you. The recipe says 4 servings but because the carbohydrates amount is so high I would cut the servings in half. To add extra protein use Non-fat Greek yogurt like Fage.

Ingredients:
2 T EVOO
1 C finely chopped yellow onion
1 clove garlic, minced
¾ c red pepper, cored seeded & finely chopped
2 T lemon juice
1 C chopped cooked spinach, squeezed dry
1 T minced fresh mint or 1 t mint flakes
1 t ground cumin
¼ t salt
1/8 t ground red pepper
1 c brown rice
2 c cooked chickpeas (canned are fine)
¾ c raisins
2 ¾ C low sodium chicken stock
1 C plain low-fat yogurt
4 springs parsley

1. Preheat oven to 350. In a 4-quart flameproof casserole, heat oil over moderately high heat. Add the onion, garlic, and red pepper; stir to coat with the oil. Stir in lemon juice, reduce heat to low, cover, and cook for 5 min. or until onion is softened.

2. Add the spinach, mint, cumin, salt, ground red pepper, cracked wheat, chickpeas, raisins, and stock. Raise the heat to high and bring liquid to a boil. Cover, transfer the casserole dish to the oven, am bake on high 35 min. or until the mixture has absorbed the liquid. Top each portion with ¼ c yogurt and garnish with parsley if desired.

Serves 4
Per serving: 494 calories; Saturated fat 2g; total fat 12g; Protein 21g; Carbohydrate 85g; Fiber 13g; Sodium 371 mg; Cholesterol 4 mg

I am making this dish for McKalyn and I for lunch. Try it for your family and let me know what you think. Leave your comments below.