1 T olive oil
1/2 med. onion, diced
4 c. swiss chard, chopped
1/2 c reduced-sodium chicken broth
2 T fresh lemon juice
2 c brown rice, cooked
1/2 tsp kosher salt
1/2 tsp ground black pepper
1/4 c goat cheese
Directions: Heat olive oil over medium heat in a large saute pan and add onions. Cook onions until translucent and then add the chopped greens to the pan. Once the greens have cooked down, add the chicken broth and simmer for 5-10 minutes, or until the greens are tender. Add lemon juice, brown rice, salt, and pepper. Stir to combine. After the ingredients are combined, add the goat cheese and stir until the cheese is incorporated in the rice. The brown rice and greens should have a creamy consistency. If the rice seems too dry, add a little more chicken broth or some water. Serve immediately.
Nutrition Facts Per Serving:
Calories 210, Fat 9g, Saturated Fat 3.5g, Carbohydrate 26g, Fiber 3g, Protein 7g, Sodium 390mg
Note: This recipe is extremely versatile, you can substitute most grains for the brown rice, such as quinoa and barley, for a little variation. You can also substitute a variety of greens for the swiss chard.
Reprinted from Erin Millson, RD
Tip of the Day
Spice it up! Herbs and spices, such as garlic, ginger, oregano, paprika, rosemary, curry and thyme, can boost flavor and replace salt and saturated fat in meals.