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Recipe Category / Stews

Greek spinach and rice – Spanakorizo

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Greek spinach and rice – Spanakorizo

Method

  • Place a pot over high heat and add 2 tablespoons olive oil.
  • Coarsely chop the onion, finely chop the garlic, and add them to the pot. Season with salt and pepper, and sauté.
  • Finely chop the white part of the spring onions, the stems of the dill, and add them to the pot.
  • Add the rice and sauté for 1-2 minutes.
  • Deglaze the pot with the wine and let it evaporate. Add the stock in batches and mix constantly, at medium heat, for 13-15 minutes until the rice is boiled and al dente.
  • Put the spinach into a bowl and add some salt. Mix and squeeze well with your hands in order to remove the water from the spinach. Transfer to the pot and boil for 3-4 minutes.
  • If there is no moisture left in your pot, add 100 g water, the juice of 2 lemons, and remove from the heat.
  • Finely chop the rest of the dill, the green part of the spring onions, and add them to the pot. Add the lemon zest, the rest of the olive oil, and mix.
  • Serve with lemon slices, olive oil, pepper, oregano, and feta cheese.
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Nutritional
Chart

Nutrition information per portion

284
Calories (kcal)
14 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

11.0
Total Fat (g)
16 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.8
Saturated Fat (g)
9 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

34.0
Total Carbs (g)
13 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

2.1
Sugars (g)
2 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

8.0
Protein (g)
16 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

3.2
Fibre (g)
13 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.86
Sodium (g)
14 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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