Spinach Feta Rice Low Fat Food

SPINACH RICE WITH FETA

Steps:

• Thaw the spinach by either letting it sit out at room temperature for an hour, or by microwaving for 1-2 minutes. Squeeze the excess moisture out of the spinach (it doesn't have to be extremely dry for this recipe, just make sure it's not pooling water).
• Add the minced garlic and butter to a medium sauce pot. Sauté the garlic in the butter over medium heat for 1-2 minutes.
• Add the spinach, rice, salt, lemon juice, and 2.5 cups water to the sauce pot. Stir briefly to combine.
• Place a lid on the pot, turn the heat up to medium-high, and allow the water to come up to a boil. Once it reaches a full boil, turn the heat down to low, and let the rice simmer for 15 minutes. After 15 minutes, turn the heat off and let the pot rest, without removing the lid, for an additional five minutes.
• Fluff the rice with a fork, gently folding the spinach back into the rice (it tends to float to the top during cooking). Finall, sprinkle the feta over top and fold to combine again. Serve hot!

SPINACH AND FETA OMELET (LOW CARB)

Steps:

• Crack the eggs into a bowl, add the sea salt and chopped onions and blend together with a wire whisk.
• Melt 3 tablespoons of butter in a frying pan, and then add the egg mixture, tipping the pan to make sure the egg mixture covers the bottom of the pan.
• Cook on medium heat, until the underside is lightly browned, and then add the spinach and the crumbled feta cheese.
• Lift one side of the omelet with a spatula and fold it in half.
• Reduce the heat, and cook until the inside of the omelet is cooked (less than a minute or so).
• Use a spatula to slide the omelet onto a plate and serve!

GREEK RICE - RICE WITH SPINACH AND FETA

Steps:

• Over medium heat in a saucepan, combine the rice, broth, and water, and bring to a boil.
• Cover, reduce the heat to medium low, and let simmer for 15 to 18 minutes or until the rice has absorbed the liquid; transfer to a serving bowl and keep warm.
• In a skillet over medium heat, melt the olive oil and butter together, then add the onion, mushrooms, and garlic for 5 to 7 minutes, then stir in the lemon juice and oregano.
• Add the spinach and pepper, then sprinkle with the sherry and toss until the spinach is slightly wilted; remove from heat.
• Add the crumbled feta and toss until the cheese begins to melt.
• Add to the cooked rice, toss well, and serve immediately.

LOW FAT SPINACH FETA FRITTATA

Steps:

• Heat the broiler.
• Combine egg substitute and milk in medium bowl; whisk together till well mixed.
• Stir in spinach, green onion, oregano, salt and pepper.
• Stir in noodles and feta.
• Spray 10" cast iron pan or ovenproof skillet with spray.
• heat over medium heat.
• Add egg mixture and cook 5 minutes or till nearly cooked through, stirring occasionally.
• Place skillet under broiler 3-5 minutes or till light brown and set.
• Remove from broiler.
• Cut in 4 wedges, top with red pepper if desired.

SARAH'S FETA RICE PILAF

Steps:

• Melt butter in a skillet over medium-low heat; cook and stir oro in the melted butter until golden brown, 3 to 5 minutes. Stir onion into orzo and cook until translucent, 5 to 10 minutes. Cook and stir garlic into orzo-onion mixture until fragrant, about 1 minute.
• Mix rice and chicken broth into orzo-onion mixture; bring to a boil. Reduce heat to medium-low, cover skillet, and simmer until rice is tender and liquid is absorbed, 20 to 25 minutes. Remove from heat and stir in spinach and feta. Cover and let stand until spinach is wilted and feta is melted, about 5 minutes. Fluff with a fork.

CREAMED SPINACH WITH FETA CHEESE

Steps:

• 1)In a sauce pan, whisk half and half, milk, flour, salt, pepper, and nutmeg until smooth.
• 2)Stirring constantly, heat over medium heat until it simmers, then reduce heat.
• 3)Add cream cheese and continue stirring (whisking) until thick and smooth, about 4 to 5 minutes.
• 4)Remove from heat and stir in feta cheese. Set aside.
• 5)Heat oil over medium high heat in a large pan and sauté onions for 5 minutes then add garlic and continue cooking for 1 minute.
• 6)Add spinach and water to pan, bring to a simmer, then reduce heat and cover pan.
• 7)Cook, stirring occasionally, for 8 to 10 minutes.
• 8)Drain well.
• 9)Stir prepared sauce into pan, stir until completely blended.
• 10)Pour into greased casserole dish, top with parmesan cheese, and bake at 375 degrees for 4 to 6 minutes.

SPINACH FETA RICE "LOW FAT"

Steps:

• Combine rice, broth and water in medium saucepan. Bring to a boil, stirring once or twice. Reduce heat to low, cover and simmer 15 min. or until liquid is absorbed. Cook and stir onion, mushrooms and garlic in large skillet coated with non stick spray, until onion is tender. Add cooked rice, lemon juice, oregano, spinach, tossing lightly until spinach is wilted. Add cheese and pepper, toss lightly. calories 195 fat 5 grams cholesterol 17 grams I have posted this recipe using wild rice, olive oil, butter and salt as well...as Spinach Feta Rice Combo... :o)

SPINACH FETA ORZO

Steps:

• Boil water in a saucepan. Add orzo and boil uncovered for about 8 or 9 minutes.
• While the orzo is cooking, heat oil in a large skillet over high heat.
• Reduce heat to medium. Add garlic, red pepper, and onions. Cook for 2 minutes.
• Add spinach and cook for an additional 4 minutes.
• Drain orzo and add to spinach mixture. Toss in lemon juice, salt, and feta cheese. Stir well.

SPINACH-FETA FRITTATA

Steps:

• Preheat the oven to 400 degrees F (200 degrees C).
• Melt butter in a 10-inch, oven-proof skillet over medium heat. Add onions and cook until they start to turn translucent, about 2 minutes. Stir in potatoes and spinach, and remove from heat. Sprinkle with feta cheese.
• Stir beaten eggs, heavy cream, paprika, salt, and pepper together in a bowl until well blended. Pour egg mixture over the cheese and vegetables.
• Place skillet in the preheated oven and bake until eggs are set and the top is lightly browned, 20 to 25 minutes. Remove from the oven and allow to cool slightly. Serve warm.