Mediterranean Vegetables and Rice or Orzo

This lemony Mediterranean dish is particularly good with shrimp, scallops, or grilled fish. Garnish with fat-free Parmesan topping, grated Romano, or a dollop of plain yogurt and a sprinkle of lemon zest.

Tools: Large nonstick saucepan

Preparation time: About 20 minutes

Yield: 4 servings

Ingredients:

1 medium onion, peeled and chopped

1 stalk celery, sliced

2 large cloves garlic, peeled and minced

1 teaspoon ground cumin

2 teaspoons chopped fresh or dried basil

2 teaspoons dried oregano

1/2 cup cooked rice or orzo

2 plum tomatoes, diced

1 cup cooked or canned, drained garbanzos (chickpeas)

8 ounces chopped kale or spinach

1/4 cup diced bottled roasted red peppers or pimentos

3 tablespoons fresh lemon juice

Salt (optional)

Crushed red pepper (flakes) (optional)

1. In a large nonstick saucepan, combine the onions, celery, garlic, cumin, basil, and oregano. Cover and cook over medium-low heat, stirring occasionally, for 5 minutes or until the onions are translucent. If necessary, add 1 or 2 teaspoons of water to keep the mixture moist.

2. Stir in the rice or orzo, tomatoes, and garbanzos. Cook for 2 to 3 minutes or until the tomatoes soften.

3. Add the kale or spinach, peppers or pimentos, and lemon juice. Cook over medium-high heat, stirring, for 1 minute or until the kale or spinach wilts. Add the salt (if desired) and red pepper flakes (if desired).

Nutrition at a glance (per serving): Total fat 2 g; Saturated fat 0 g; Protein 7 g; Dietary fiber 5 g; Carbohydrate 29 g; Cholesterol 0 mg; Sodium 141 mg; % of calories from fat 10; Calories 152.

The area around the outer edge of the seeds of a tomato contains the most nutrition, so it's best not to seed tomatoes. Another reason not to seed or even peel tomatoes: The seeds and peels are sources of fiber.