Mediterranean Lemon Rice with Chickpeas, Spinach, Tomatoes,

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 30 minutes

材料

1 cup uncooked jasmine rice

1 ½ cups chicken broth

1 tablespoon olive oil

8 oz grape tomatoes (sliced in half)

5 cloves garlic (minced)

1 teaspoon dried oregano

1/4 teaspoon salt

5 oz fresh spinach (chopped)

3 tablespoons freshly squeezed lemon juice

15 oz chickpeas (canned)

6 oz feta cheese (diced into small cubes)

1 tablespoon extra virgin olive oil

1 tablespoon freshly squeezed lemon juice

1/2 teaspoon dried oregano

2 tablespoons chopped fresh oregano (optional)

fresh oregano (for garnish)

手順

Cook rice

First, rinse the uncooked rice. Place a fine mesh strainer over a large bowl in a kitchen sink. Add rice to the strainer and run cold water over the rice, using your hands to move it and wash it. Dump the water from the bowl occasionally. The water will initially be murky but should get clearer and clearer as you get rid of more starch. When the water is clear, you're done washing the rice.

Add 1 cup of uncooked rice and 1.5 cups of chicken broth to a medium size saucepan. The proportion of liquid to rice will depend on the type of rice you use (refer to the package instructions).

Bring to a boil, reduce to a simmer, and cook the rice for about 20 minutes (again, verify the times with the package instructions), occasionally stirring, until the liquid is absorbed and the rice is tender. Remove the rice from heat and let it rest covered while you proceed with the rest of the recipe.

How to make lemon rice

In a large, high-sided skillet, combine half of the halved grape tomatoes, minced garlic, 1 teaspoon of dried oregano, 1/4 teaspoon of salt, and 1 tablespoon of olive oil. Cook the tomatoes on medium heat for about 2 minutes until they soften and release juices.

Stir in fresh spinach and cook until it wilts.

Add cooked rice and drained chickpeas.

Add 3 tablespoons of freshly squeezed lemon juice and the remaining uncooked halved grape tomatoes. Reheat on medium heat, stirring everything to combine. Add 1 extra tablespoon of olive oil if you like.

How to make a feta cheese mixture

In a medium bowl, combine cubed Feta cheese with 1 tablespoon of extra virgin olive oil, 1 tablespoon of freshly squeezed lemon juice, 1/2 teaspoon of dried oregano (add more to taste), 2 tablespoons of chopped fresh oregano (if using).

Mix so that the herbs and olive oil coat the cubed Feta cheese.

Assembly

Mix half of the feta cheese mixture into the skillet with lemon rice. Reheat gently to warm it and soften the cheese with heat. Remove from heat. Season with salt and black pepper to taste.

When serving, top the Mediterranean lemon rice with the remaining feta mixture and sprinkle fresh oregano on top.

栄養

• カロリー: 559 kcal
• 脂肪総量: 20 g
• 飽和脂肪: 7 g
• 不飽和脂肪: 10 g
• コレステロール: 40 mg
• ナトリウム: 999 mg
• 炭水化物総量: 76 g
• 食物繊維: 12 g
• 糖質総量: 8 g
• タンパク質: 21 g