By Alexa Sparkman, MA, RD, LD and Sandra George, Tala Kassm, and Audrey Rasmussen, UT Nutrition Students

The middle eastern flavors of this nutrient-packed dish may well become a family favorite. Add-in possibilities are endless. Substitute turkey, lamb or tofu for the ground beef. Exchange the spinach with your favorite greens. No garbanzo beans, no worries. Any canned legume or lentil will work as well.

WHAT YOU NEED
2 2/3 cup reduced sodium vegetable broth ($0.99)
1 1/3 cup long grain brown rice ($0.50)
1 large white onion, diced ($0.65)
2 cloves garlic, minced ($0.06)
1 15.5-ounce can garbanzo beans, drained ($0.99)
16 ounces frozen cut spinach, drained ($1.09)
2 tablespoons extra virgin olive oil ($0.42)
1 pound 96 percent lean ground beef ($5.99)
1 teaspoon chili powder ($0.17)
Add lemon or red wine vinegar to taste

At Home Cost per serving: $1.55
Restaurant Cost per serving: $6.99


NUTRITION BREAKDOWN (PER SERVING)
Calories 383
Fat 10g
Sat. Fat 3g
Protein 26g
Sodium 334mg
Carbohydrates 47g
Fiber 7g
Iron 2.6mg


HOW TO MAKE IT
In a four-quart stock pot over high heat, bring vegetable broth to a boil. Stir in rice, cover, reduce heat and simmer for 45 to 50 minutes until broth is absorbed.

In large non-stick skillet, heat two tablespoons olive oil. Add ground beef, onion and garlic. Cook on medium until meat is browned.

Stir in garbanzo beans, spinach and chili powder. Continue cooking three to five more minutes.

Cover, reduce heat and keep warm until ready to serve.

Serve 1 cup rice and 1 cup beef-spinach mixture per person.

Makes 7 servings

DID YOU KNOW?
If you substitute ground turkey for ground beef, be sure to choose extra lean (97 percent fat free.) Ground turkey has less than half the iron per serving of ground beef.

As a good source of fiber, garbanzo beans may help lower cholesterol and improve blood sugar levels.

Studies show garlic keeps the heart healthy by lowering cholesterol, reducing blood pressure, fighting free radicals and keeping blood from clotting.