Spinach and Cheddar Rice - serves 2

Preparation - 25 minutes

2 tbsp chopped scallions
3 ounces uncooked regular long grain rice
2 tsp each reduced-calorie margarine and all-purpose flour
1/2 cup low-fat milk (1%)
3/4 ounce sharp reduced-fat Cheddar cheese, shredded
1/4 cup thawed frozen chopped spinach

In saucepan combine 1 1/4 cups water and the scallion; cover and cook over high heat until mixture comes to a boil. Stir in rice.
Reduce heat to low, re-cover, and let simmer until rice is tender and liquid is absorbed, about 15 minutes.
While rice is cooking prepare sauce. In small nonstick saucepan melt margarine over high heat. Sprinkle flour over margarine and stir quickly to combine; cook, stirring, for 1 minute.
Stir in milk. Reduce heat to medium and cook, stirring, until mixture thickens, about 5 minutes. Stir in cheese and cook until cheese melts.
Add spinach to rice mixture and stir to combine. Pour cheese mixture over spinach-rice mixture and stir to combine.