EWWK: Rice with Corn and Spinach


Vegetable oil cooking spray
2 teaspoons extra-virgin olive oil
½ cup chopped onion
2 cloves garlic, minced
2/3 cup thawed frozen corn
1 teaspoon fresh thyme minced (1/4 teaspoon dried)
5 ounces spinach chopped (6 cups chopped)
1 (8.8ounce) package brown ready rice (or 2 cups leftover cooked rice)
6 teaspoon grated parmesan cheese


Coat a non-stick skillet with cooking spray and add olive oil, place skillet over medium heat. Once the oil is hot add the onion, garlic, corn and thyme, sauté for 2-3 minutes until onion is soft and thyme is aromatic. Add chopped spinach and rice, stirring until the spinach is wilted (about 2-3 additional minutes). Top with Parmesan cheese to serve.

Yield: 6 servings (serving size: ½ cup rice and 1 teaspoon Parmesan cheese)
Nutrition Breakdown: Calories 130, Fat 3g (0g saturated, 1.1g monounsaturated), Cholesterol 0mg, Sodium 60mg, Carbohydrate 22g, Fiber 3g, Protein 3g.
Percent Daily Value: 15% Vitamin A, 10% Vitamin C, 6% Iron, 4% Calcium
Diabetes Exchange Value: 1 Starch, 1 Vegetable