Heart-Healthy Greek Rice

Elevate your weeknight dinners with Heart-Healthy Greek Rice, a wholesome, flavor-packed dish that's as nutritious as it is delicious. This vibrant recipe combines hearty brown rice cooked in low-sodium vegetable broth with a medley of fresh vegetables like zucchini, red bell pepper, and cherry tomatoes for a burst of color and flavor. Tossed with baby spinach, fragrant dill, zesty lemon juice, and a sprinkle of tangy feta cheese, this Mediterranean-inspired side dish or light main is both satisfying and heart-smart. Ready in just 45 minutes, it's perfect for busy schedules and can be enjoyed warm or as leftovers for easy meal prep. Healthy eating never tasted so good!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• 1 medium small onion, finely chopped
• 2 cloves garlic cloves, minced
• 1 medium zucchini, diced
• 1 medium red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 2 cups baby spinach
• 2 tablespoons fresh dill, chopped
• 1 cup feta cheese, crumbled
• 2 tablespoons lemon juice
• 0.5 teaspoon ground black pepper

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. This will remove excess starch and prevent the rice from becoming sticky.

Step 2

In a medium-sized pot, combine the rinsed rice and low-sodium vegetable broth. Bring the mixture to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for about 30 minutes or until the rice is tender and the liquid has been absorbed. Remove from heat and let it sit, covered, for 5 minutes.

Step 4

While the rice is cooking, heat the olive oil in a large skillet over medium heat.

Step 5

Add the chopped onion to the skillet and sauté for about 3-4 minutes until it becomes translucent.

Step 6

Stir in the minced garlic, followed by the diced zucchini and red bell pepper. Cook for an additional 5-6 minutes until the vegetables are tender but still crisp.

Step 7

Add the halved cherry tomatoes and baby spinach to the skillet. Cook for 2-3 minutes until the spinach wilts.

Step 8

Gently fold the cooked rice into the vegetable mixture in the skillet.

Step 9

Stir in the chopped dill, crumbled feta cheese, and lemon juice. Season with ground black pepper to taste.

Step 10

Remove from heat and serve warm, garnished with extra fresh dill if desired.

Nutrition Facts

Serving size	1570.4 grams (1570.4g)

Amount per serving	% Daily Value*
Calories	1178

Total Fat 69.40g	89%
Saturated Fat 36.40g	182%
Polyunsaturated Fat 1.30g
Cholesterol 200mg	67%
Sodium 2897mg	126%
Total Carbohydrate 94.60g	34%
Dietary Fiber 13.10g	47%
Total Sugars 23.70g
Protein 46.70g	93%

Vitamin D 0IU	0%
Calcium 1318mg	101%
Iron 7mg	39%
Potassium 1973mg	42%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 52.5%

Protein: 15.7%

Carbs: 31.8%