Low Calorie Rice Recipes
Written by Sky Taylor, Diet Bites
Rice is one of the most versatile foods, containing about 200 calories per cooked cup.
And there are so many varsities too choose from!
My favorite is wild rice as it contains a woodsy, nutty, earthy flavor. Add a bit of sauteed mushrooms, a spoon or two of cubed chicken breast - and you've got a meal fit for a Queen. Oooh - now I feel like royalty.
As I search for my dented and un-jeweled crown, let's see some more tasty, low calorie rice recipes, beginning with the basics and building from there.
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Buttered Rice Recipe
Rice + 1 pat of butter for a delicious serving from the grain group.
Rice Cereal Recipe
Rice + 1 pat of butter + Cinnamon + Splenda for a yummy morning breakfast cereal.
Rice Pudding Recipe
Rice + Cinnamon + Splenda + 1 egg + 1 cup of skim milk + 1 teaspoon of vanilla extract + 1 teaspoon of cornstarch can create a rich and luscious low calorie rice pudding. Add a whisked egg to skim milk and heat until bubbly. The microwave works exceptionally well and keeps the mixture from sticking.
Next, carefully remove from either the stove top or microwave and add the cornstarch which has been mixed with a Tablespoon of water. This willthicken the pudding. Next, return to the heat taking care to stir every now and then to prevent lumps. Remove. Add a teaspoon of ground cinnamon, Splenda (you decide how much), the vanilla extract and 1 cup of cooked white rice. Chill until thick.
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Spanish Rice Recipe
Rice + Diced Tomatoes + Onion + Chili Powder + Cumin + Cilantro = Spanish Rice. To prepare low calorie Spanish rice, sauté one small chopped onion and a bit of chopped cilantro (dried or fresh) using a bit of cooking spray. Next, add 4 cups of cooked white rice. Next add 1 Tablespoon of chili powder, 1 teaspoon of cumin and stir to combine. Lastly, add one can of petite diced tomatoes. Heat until hot. See detailed recipe + total calories & menu suggestions.
Rice & Bean Burrito Recipe
Rice + Refried Beans + Flour Tortilla + Cheese equals a dynamite low calorie recipe for Rice & Bean Burritos. Heat flour tortilla. Heat beans. Add beans, hot cooked rice and grated cheese to one side of shell and fold burrito style.
Sautéed onions take the burrito up a notch, as does a bit of sauteed cilantro. Also adding a bit of spices such as chili powder and cumin to the refried beans livens this baby up. And don't forget the salsa and the light sour cream. See detailed recipe + total calories & menu suggestions.
Cheesy Chicken & Rice Recipe
Rice + Onion + Chicken Breast + Cheese = low calorie Cheesy Chicken & Rice. Saute one small chopped onion in a non-stick skillet using cooking spray. Add 1/2 cup of boned chicken breast (meat only). Cook until done then add 2 cups of cooked white rice. Salt and pepper as desired. Heat mixture, then transfer to a casserole dish. Top with 1 cup of grated cheese. See detailed recipe + total calories & menu suggestions.
Cajun Rice Recipe
Rice + Lean Sausage + Sun-dried Tomatoes = low calorie Cajun Rice. Start with extra lean sausage links. I highly recommend Bistro Sensations which contain gouda cheese and chopped apples and contain a scant 130 calories per link. Slice into thin rounds and cook with cooking spray on the stove top until golden brown. Add a few chopped sun-dried tomatoes or you can use canned diced tomatoes if you prefer. Next, add 1 cup of cooked white rice. See detailed recipe + total calories & menu suggestions.
Rice Veggie Cakes Recipe
Rice + Veggies + Egg = delicious low calorie Rice Veggie Cakes. Combine 1 cup of cooked mixed vegetables with 2 cups of rice and 1 egg. Mix thoroughly. Add 1 Tablespoon of all-purpose flour, and salt and pepper if desired. Using clean hands, form patties and cook on the stove top using cooking spray. Cook on one side until golden brown carefully turn and cook on the other side until golden brown. See detailed recipe + total calories & menu suggestions.
During the next few days of the Diet Journal we will be expanding on the above recipes - providing more low calorie tips, serving suggestions as well as calories. We hope that you'll stay tuned to Diet Bites as we always try to make weight loss fun - just for you!
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