Simply Healthful

When you’re pressed for time but still want a healthful dinner, this low-fat spinach and rice bowl is just the ticket. Topped with a large dollop of nonfat yogurt and accompanied by a small wedge of feta cheese and several wedges of tomato, it makes a filling and satisfying meal. It also works well as an accompaniment to fish or poultry.

Even though you have to wash the spinach, buying packaged spinach leaves keeps the time-consuming cleaning job to a minimum. And if you keep the basics like onions, garlic, rice, chicken broth, lemons and yogurt on hand, you save shopping time. However, it’s worth a stop at the market for fresh dill. It really does give a fresh taste that you don’t get with dried dill.

SPINACH AND RICE BOWL (30 MINUTES OR LESS)

1 (10-ounce) package spinach leaves

Nonstick cooking spray

1 cup minced onion

1 clove garlic, minced

1 cup rice

3 cups nonfat chicken broth

1 teaspoon salt

1/2 cup snipped dill

2 tablespoons lemon juice

1/4 cup nonfat plain yogurt

Wash spinach under cold water. Remove any tough stems or bruised leaves and pat dry with paper towels. Chop.

Spray wok or large skillet with nonstick cooking spray. Add onion and garlic and saute over medium heat until tender, 1 to 2 minutes. Stir in chopped spinach and cook, stirring, until spinach is limp, 1 to 2 minutes.

Stir in rice, chicken broth and salt. Bring to boil, stirring occasionally. Reduce heat, cover and simmer until rice is tender and most of liquid is absorbed, 20 to 25 minutes. Stir in dill and lemon juice.

Serve in large bowls with 1-tablespoon nonfat plain yogurt.

2 main-course servings or 4 side-dish servings. Each main-course serving:

495 calories; 1,592 mg sodium; 0 cholesterol; 2 grams fat; 97 grams carbohydrates; 26 grams protein; 3.56 grams fiber.