Cumin and coriander add a taste of India to this vegetarian spinach dish. Onion, pine nuts and garlic complete the exciting ethnic flavors. Lentils combined with rice takes less than 5 minutes to make using microwaveable brown rice.
Helpful Hints:
— Spices lose their flavor and strength if kept too long. Make sure your cumin and coriander are no more than 6 months old.
— Diced fresh onions can be found in the produce section of the supermarket.
Countdown:
— Start spinach.
— While spinach cooks, make rice.
— Finish spinach.
— Complete rice dish.
Shopping List:
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy:1 small can diced, low-salt canned tomatoes, 1 bottle ground cumin, 1 bottle ground coriander, 1 small bottle cayenne pepper, 1 package pine nuts, 1 package microwaveable brown rice, 1 can lentils, 1 container fresh diced onion, 1 bag washed, ready-to-eat spinach
Staples: Olive oil spray, minced garlic, olive oil, salt, black peppercorns
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INDIAN-SPICED SPINACH
Olive oil spray
1 cup fresh diced onion
2 teaspoons minced garlic
2 cups drained diced, low-salt canned tomatoes
8 cups washed, ready-to-eat spinach
2 teaspoons ground cumin
2 teaspoons ground coriander
1/8 teaspoon cayenne pepper
1/4 cup pine nuts
2 teaspoons olive oil
Salt and freshly ground black pepper
Heat a large nonstick skillet over medium-high heat and spray with olive oil spray. Add onion and garlic and saute 3 minutes, stirring to prevent burning. Add tomatoes and spinach, cover and cook 5 minutes. Remove lid and add cumin, coriander, cayenne and pine nuts. Cook 5 minutes, uncovered. Stir in olive oil and salt and pepper to taste. Makes 2 servings.
Per serving: 258 calories, 14 calories from fat, 15.7 g total fat, 2.3 g saturated fat, 7.7 g monounsaturated fat, 0 mg cholesterol, 131 mg sodium, 26 g carbohydrate, 8.7 g dietary sugars, 11.1 g protein
Exchanges: 4 vegetable, 3 fat
LENTILS AND RICE
1 package microwaveable brown rice (1 cup cooked rice)
1/2 cup rinsed and drained canned lentils
1 tablespoon olive oil
Salt and freshly ground black pepper
Microwave rice according to package instructions. Measure 1 cup into a bowl and reserve remaining rice for another meal. Add lentils to rice. Add oil and salt and pepper to taste. Toss well. Makes 2 servings.
Per serving: 240 calories, 78 calories from fat, 8.7 g total fat, 1.2 g saturated fat, 5.5 g monounsaturated fat, 0 mg cholesterol, 110 mg sodium, 30 g carbohydrate, 3.5 g dietary fiber, 0.5 g sugars, 6.5 g protein
Exchanges: 2 starch, 1 1/2 fat
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(From "Mix 'n' Match Meals in Minutes for People with Diabetes" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer's latest book is "Delicious One-Pot Dishes," published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org
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