Thursday, January 18, 2007

 

Healthy rice recipes

You will love these low-fat rice side dishes. I got them out of Nutrition Action.

Instructions
Using instant brown rice:
Combine the broth, any water or juice, and herbs or spices in a medium saucepan. Bring to a boil, stir in the rice, reduce the heat, and cover. Simmer for 10 minutes or until the rice is cooked through. Remove from the heat. Fluff with a fork. Stir in the oil and any other ingredients listed after it.

Using regular brown rice:
Do the same as above, except simmer for 50 minutes instead of 10 minutes.

Using whole-wheat couscous:
Combine the broth, any water or juice, and herbs or spices in a medium saucepan. Bring to a boil, stir in the couscous. Remove from the heat and allow to sit 5 minutes. Fluff with a fork. Stir in the oil and any other ingredients listed after it.

Ingredients
All recipes make 1 serving. Can be easily multiplied.

Seasoned Rice
1 C vegetable or chicken broth
1 tbsp. garlic powder
1/4 - 1/2 tsp. black pepper
1/2 C instant brown rice
1 tbsp. olive oil

Spiced Rice
3/4 C vegetable or chicken broth
1/4 C orange juice
1 tsp. ground cumin
1/2 tsp. coriander
1/2 tsp. curry powder
1/2 C instant brown rice
1 tbsp. olive oil

Mushroom-Walnut Rice
1 C vegetable or chicken broth
1 8-oz. package sliced mushrooms
1 tbsp. garlic powder
1 tsp. dried thyme
1/2 C instant brown rice
1 tbsp. olive oil
1/4 C chopped walnuts

Parmesan Rice
3/4 C vegetable or chicken broth
1/4 C water
1 tbsp. garlic powder
2 tsp. dried basil
1/2 tsp. black pepper
1/2 C instant brown rice
1 tbsp. olive oil
1/4 C grated Parmesan cheese

Greek Pasta
1 can diced tomatoes, drained
2 tsp. garlic powder
2 tsp. dried mint
1 tsp. dried oregano
4 C cooked whole wheat penne pasta
1/4 C lemon juice
3 tbsp. crumbled feta cheese
1 tbsp. olive oil

Combine the tomatoes, garlic, mint and oregano in microwaveable bowl. Microwave on high for 3 minutes or until warmed through. Spoon the mixture over the cooked pasta. Drizzle with lemon juice, feta cheese, and olive oil. Stir to combine. Makes 4 servings.

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