CHRISTOPHER TESTANI PHOTOGRAPHY Cooking Light August 2013 from christophertestani.blogspot.com
Description
Rice is a staple food in many households around the world, and it can be enjoyed in so many ways. From the delicious traditional biryanis to the fragrant Thai curries, rice is a versatile ingredient that can be used in countless recipes. However, rice dishes can often be quite heavy and high in calories. If you're looking for healthy and light rice recipes, you're in the right place. This article will present some easy and delicious rice recipes that are both healthy and light on calories.
Prep time
The prep time for these rice recipes varies between 10 to 20 minutes, depending on the recipe.
Cook Time
The cook time for these rice recipes can take between 15 to 40 minutes, depending on the recipe.
Ingredients
The ingredients that you will need for these recipes include: - Rice (either white, brown, or wild rice) - Vegetables (such as bell peppers, onions, garlic, carrots, and broccoli) - Lean protein (such as chicken, shrimp, tofu, or beans) - Herbs and spices (such as turmeric, cumin, coriander, and paprika) - Low-sodium chicken or vegetable broth - Olive oil - Salt and pepper
Equipment
The equipment that you will need for these recipes include: - A large pot or saucepan with a lid - A cutting board and knife - Measuring cups and spoons - A wooden spoon or spatula - A colander or strainer
Method
Recipe 1: Vegetable Fried Rice
- In a large pot or saucepan, cook 1 cup of rice according to package instructions. - In a separate pan, heat 1 tablespoon of olive oil over medium heat. Add 1 diced onion, 2 minced garlic cloves, and 1 diced bell pepper. Cook for 5 minutes or until the vegetables are tender. - Add 2 cups of diced vegetables of your choice (such as carrots, broccoli, or peas). Cook for an additional 5 minutes. - Add the cooked rice to the pan with the vegetables. Add 1 teaspoon of cumin, 1 teaspoon of turmeric, and 1 teaspoon of paprika. Stir to combine. - Pour in ½ cup of low-sodium chicken or vegetable broth. Cook for an additional 5 minutes, stirring occasionally.
Recipe 2: Shrimp and Vegetable Stir-Fry
- In a large pot or saucepan, cook 1 cup of rice according to package instructions. - In a separate pan, heat 1 tablespoon of olive oil over medium heat. Add 1 diced onion and 2 minced garlic cloves. Cook for 5 minutes or until the onion is tender. - Add 1 pound of peeled and deveined shrimp to the pan. Cook for 2-3 minutes, stirring occasionally. - Add 2 cups of diced vegetables of your choice (such as bell peppers, broccoli, or mushrooms). Cook for an additional 5 minutes. - Add the cooked rice to the pan with the shrimp and vegetables. Stir to combine. - Pour in ½ cup of low-sodium chicken or vegetable broth. Cook for an additional 5 minutes, stirring occasionally.
Recipe 3: Chicken and Broccoli Rice Bowl
- In a large pot or saucepan, cook 1 cup of rice according to package instructions. - In a separate pan, heat 1 tablespoon of olive oil over medium heat. Add 1 diced onion and 2 minced garlic cloves. Cook for 5 minutes or until the onion is tender. - Add 1 pound of diced chicken breast to the pan. Cook for 5-7 minutes, stirring occasionally. - Add 2 cups of diced broccoli to the pan. Cook for an additional 5 minutes. - Add the cooked rice to the pan with the chicken and broccoli. Stir to combine. - Pour in ½ cup of low-sodium chicken or vegetable broth. Cook for an additional 5 minutes, stirring occasionally.
Notes
- You can use any type of rice for these recipes, but brown rice and wild rice are the healthiest options. - You can also add more vegetables or protein to these recipes to make them even more nutritious. - These recipes can be easily adapted to suit your taste preferences. Feel free to adjust the herbs and spices or add more seasoning if you prefer.
Nutrition Info
The nutrition information for these recipes varies depending on the ingredients used. However, they are all low in calories and high in nutrients.
Recipe Tips
- To save time, you can cook the rice in advance and store it in the fridge until you're ready to use it. - You can also use frozen vegetables for these recipes if you don't have fresh vegetables on hand. - For a vegan or vegetarian option, you can substitute the lean protein with tofu or beans.
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