Green Rice with Pistachios - Low Fat Recipe

Low Fat Recipe: Green Rice with Pistachios

Ingredients:

2 cups long-grain white rice
5 1/2 cups low-sodium chicken broth
1/2 teaspoon ground nutmeg
1 1/2 tablespoons canned green peppercorns in brine, rinsed and drained
12 oz. stemmed spinach leaves, rinsed well, drained, and finely chopped
(about 3 cups lightly packed)
1 cup minced parsley
Salt and pepper
1/2 cup shelled salted roasted pistachio nuts, coarsely chopped

Instructions:

Spread rice in a shallow 3- to 3 1/2-quart baking dish (about 9 by 13 inches). Bake in a 350 degree oven, stirring occasionally, until rice is lightly browned (about 35 minutes).

In a 2- to 3-quart pan, combine 5 cups of the broth, nutmeg, and peppercorns. Bring to a boil over high heat. Leaving baking dish on oven rack, carefully stir broth mixture into rice. Cover dish tightly with foil. Continue to bake until liquid has been absorbed and rice is tender to bite (about 20 more minutes). Stir after 10 and 15 minutes, covering dish again after stirring.

Uncover baking dish and stir in remaining 1/2 cup broth, spinach, and 3/4 cup of the parsley; bake for 5 more minutes. To serve, stir rice and season to taste with salt and pepper. Sprinkle with remaining 1/4 cup parsley and pistachios.

Yield: Makes 8 to 10 servings.

Nutrition information:
Per serving: 226 calories (21% calories from fat), 7 grams protein, 38 grams carbohydrates, 5 grams total fat (1 gram saturated fat), 0 milligrams cholesterol, 123 milligrams sodium

Preparation time: About 15 minutes

Cooking time: About 1 hour