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Minted Peas & Rice with Feta

:  February/March 2006, EatingWell for a Healthy Heart Cookbook (2008)

Your rating: None Average: 3.9 (15 votes)

The flavors of fresh mint and feta enliven this instant brown rice. Toss any leftovers with some cooked shrimp for a satisfying, easy lunch.


READER'S COMMENT:
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Minted Peas & Rice with Feta Recipe

Makes: 4 servings, 3/4 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 1/4 cups reduced-sodium chicken broth
  • 3/4 cup instant brown rice
  • 1 1/2 cups frozen peas, (6 ounces)
  • 3/4 cup sliced scallions
  • 1/4 cup finely crumbled feta cheese
  • 1/4 cup sliced fresh mint
  • Freshly ground pepper, to taste

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Preparation

  1. Bring broth to a boil in a large saucepan over high heat. Add rice and bring to a simmer; cover, reduce heat to medium-low and cook for 4 minutes. Stir in peas and return to a simmer over high heat. Cover, reduce heat to medium-low and continue to cook until the peas are hot and the rice has absorbed most of the liquid, about 6 minutes. Remove from heat and stir in scallions, feta, mint and pepper. Cover and let stand until the liquid is absorbed, 3 to 5 minutes.

Nutrition

Per serving: 134 calories; 3 g fat ( 1 g sat , 0 g mono ); 8 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 7 g protein; 4 g fiber; 321 mg sodium; 203 mg potassium.

Nutrition Bonus: Vitamin A (30% daily value), Iron (15% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1/2 lean meat


More From EatingWell

Recipe Categories

Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Gluten free
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Meal/Course
Lunch
Dinner

Season
Fall
Winter
Style/Theme
Quick (total 30 min. or less)
Type of Dish
Side dish, grain
Side dish, vegetable
Ethnic/Regional
Greek
Mediterranean
Publication
EatingWell for a Healthy Heart Cookbook (2008)
February/March 2006
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