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Mediterranean Rice Salad (lite)

8 servings

• 3 cups fat-free chicken broth (divided use)
• 1 1/2 cups long-grain rice
• 1/4 cup fresh lemon juice
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 2 cloves garlic, minced
• 1 tablespoon fresh oregano, minced
• 1/4 teaspoon freshly ground black pepper
• 1/8 to 1/4 teaspoon red-pepper flakes (or to taste)
• 2 cups chopped spinach leaves
• 1 red bell pepper, finely chopped
• 1 small cucumber, peeled, seeded and finely chopped
• 1/2 cup chopped green onion
• 1/4 cup chopped kalamata olives
• 1/2 cup crumbled feta cheese

In a medium saucepan, bring 2 1/2 cups of the chicken broth to a boil. Add the rice, bring back to a boil, cover and turn the heat to low. Simmer about 15 minutes, or until the broth is completely absorbed. Remove the pan from heat and allow to sit for 5 minutes.

In a large bowl, whisk the lemon juice, olive oil, remaining one-half cup chicken broth, salt, garlic, oregano, black pepper and red-pepper flakes. Add the rice to the dressing and toss to combine.

Add spinach, toss and let sit until no longer steaming hot. Add bell pepper, cucumber, green onion and olives. Stir to combine. Add the feta cheese now, or place 1 tablespoon on top of each serving. Serve at room temperature or cold.

Per serving: 207 calories, 6 g fat, 8 mg cholesterol, 478 mg sodium, 33 g carbohydrates, 6 g protein, 2 g fiber.

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