Category Archives: Rice

Tasty Hamburger Skillet


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1 pound lean ground beef
1⁄2 cup chopped onion
1⁄3 cup green pepper, chopped
2 cups water
1 cup long grain white rice
1 teaspoon garlic powder
1 tablespoon chili powder
1 1⁄2 cups canned diced tomatoes, with juice
3⁄4 cup canned whole kernel corn, drained
3⁄4 cup canned red kidney beans, drained
1⁄2 cup grated cheddar cheese

1. Cook ground beef, onion, and green pepper in large frying pan (medium heat) until hamburger is no longer pink. Drain excess fat from pan.
2. Add water, rice, garlic powder, chili powder, tomatoes with juice, corn, and beans.
3. Cook, covered, for about 20 minutes or until rice is soft.
4. Remove from stove top, sprinkle with grated cheese, and serve hot.
5. Refrigerate leftovers within 2 hours.

Nutritional Information
Amount per serving: 1 cup
Calories: 240
Fat: 3.5g
Cholesterol: 35mg
Sodium: 300mg
Carbohydrate: 33g
Fiber: 3g
Sugars: 3g
Protein: 19g

Stuffed Green Pepper Cups


1 pound ground beef
1/3 cup finely chopped onion
1 (15 ounce) can tomato sauce, divided
1/4 cup water
3 tablespoons grated Parmesan cheese, divided
1/8 teaspoon pepper
1/2 cup uncooked instant rice
4 medium green peppers

1. Crumble beef into a 1-1/2-qt. microwave-safe bowl; add the onion. Cover and microwave on high for 3-1/2 to 4-1/2 minutes or until meat is no longer pink; drain. Stir in 1-1/2 cups tomato sauce, water, 1 tablespoon of Parmesan cheese, salt and pepper. 2. Cover and microwave on high for 2-1/2 to 3-1/2 minutes. Stir in rice; cover and let stand for 5 minutes.
3. Remove tops and seeds from peppers; cut in half lengthwise. Stuff with meat mixture; place in an ungreased microwave-safe shallow 3-qt. or 13-in. x 9-in. x 2-in. baking dish. 4. Spoon remaining tomato sauce over peppers; sprinkle with remaining cheese. Cover and microwave on high for 10-12 minutes or until peppers are tender. Let stand for 5 minutes before serving.

Nutritional Information
Amount per serving (1 each)
Calories: 303
Fat: 12g
Cholesterol: 59mg
Sodium: 1226mg
Carbohydrates: 24g
Fiber: 3g
Protein: 25g

Chicken and Wild Rice Soup


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1 box (6 ounces) long grain and wild rice mix
1 tablespoon vegetable oil
2 (8 ounce total) boneless, skinless chicken breast halves, chopped
1 ¼ cup chopped onion
2 cloves garlic, finely chopped
3 ¾ cups chicken broth
½ teaspoon dried tarragon crushed
¼ teaspoon dried thyme crushed
¼ teaspoon salt
1/8 teaspoon ground black pepper
1 can carnation evaporated low-fat 2% milk
2 tablespoon cornstarch
2 tablespoon dry white wine


  1. Heat vegetable oil in large saucepan over medium-high heat. Add chicken, mushrooms, onion and garlic; cook, stirring occasionally, for 5 to 8 minutes or until vegetables are tender and chicken is no longer pink.
  2. Add rice, broth, tarragon, thyme, salt and pepper, bring to a boil over medium-high heat. Combine small amount of evaporated milk and cornstarch in small bowl; stir until smooth. Add to saucepan with remaining evaporated milk and wine. Cook, stirring occasionally, for 3 to 5 minutes or until soup is thickened.

Nutritional Information

Amount per serving
Calories 270
Fat: 7g
Cholesterol: 30mg
Sodium: 1040mg
Carbohydrates: 29g
Fiber: 1g
Sugar: 4g
Protein: 14g

Easy Meatballs


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1 pound ground beef
1⁄2 cup uncooked regular rice
2⁄3 cup non-fat or 1% milk
1 egg, slightly beaten
1⁄2 cup chopped onion (or 1 Tablespoon instant dried minced onion)
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1 can condensed tomato soup (10 1/2 ounce)
3⁄4 cup water

1. Preheat oven to 350 degrees F.
2. Combine beef, rice, milk, egg, onion, salt, and pepper.
3. Drop rounded Tablespoonfuls of mixture into shallow baking pan (9″ x 13″ x 2′).
4. Combine soup and water.
5. Pour over meatballs.
6. Cover pan tightly with foil.
7. Bake at 350 F for 1 hour.
8. Refrigerate leftovers within 2 hours.

Nutrition Information
Amount per serving: 3- 4 meatballs
Calories 160
Fat 4g
Cholesterol 60mg
Sodium 560mg
Total Carbohydrate 17g
Fiber 1g
Sugar 5g
Protein 14g

Brazilian Black Beans and Sausage


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2 teaspoons vegetable oil
8 ounces low-fat polish kielbasa sausage, cut into small pieces
1 large onion, chopped
1 clove garlic, minced, or 1/8 teaspoon garlic powder
1 red bell pepper, chopped
1 teaspoon ground cumin
1 cup uncooked rice
1 can (15 ounces) black beans, drained and rinsed
2 cups water

1. Heat oil over medium-high heat (350 degrees in an electric skillet); sauté sausage and onion until onion is clear.
2. Add remaining ingredients.
3. Bring to boil over high heat, reduce heat to low, cover, and simmer for 20 minutes.
4. Refrigerate leftovers within 2 hours.
5. (optional) Add mushrooms or green bell peppers for variety. If you like spicy food, add some cayenne pepper or chili powder. Use brown rice to add fiber; increase the simmering time to 40 minutes.
Yield: 8 servings

Nutrition Information
Amount per serving: 1 cup
Calories 190
Fat 4g
Cholesterol 20mg
Sodium 420mg
Total Carbohydrate 28g
Fiber 3g
Sugar 2g
Protein 8g

Asian Rice


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1 teaspoon vegetable oil
2 eggs, beaten
1 package (16 ounces] frozen Asian style vegetables, or 1 pound fresh vegetables
3 cups cooked rice
1 teaspoon garlic powder
1/4 teaspoon ginger
1 cup cooked, diced chicken
2 green onions, sliced
soy sauce or hot sauce to taste

1. Heat vegetable oil in a large skillet over medium-high heat [350 degrees in an
electric skillet). Add eggs and scramble. Remove cooked eggs and set aside.
2. Add small amount of water to pan and cook vegetables until tender crisp.
3. Add rice, garlic powder, and ginger and stir to heat through, breaking up lumps by
pressing against pan.
4. Add meat and stir fry until heated.
5. Add green onions and reserved egg, and cook to heat through.
6. Sewe with soy sauce or hot sauce. Refrigerate leftovers within 2-3 hours.
Number of servings: 6

Nutrition Information
Amount per serving: 1 cup
Calories 160
Fat 5g
Cholesterol 55mg
Sodium 270mg
Total Carbohydrate 20g
Fiber 1g
Sugar 2g
Protein 7g

Mexicali Stuffed Peppers

2 large sweet red peppers
2 large sweet yellow peppers
1/2 pound ground round beef
1 medium onion, chopped
2 cloves garlic, minced
2 cups cooked long-grain rice (cooked without salt or fat)
1 1/4 cups no-salt-added salsa
1 cup fresh or frozen whole-kernel corn, thawed
1 1/2 teaspoons ground cumin
1/2 cup chopped fresh cilantro
1 cup (4 ounces) shredded reduced-fat Cheddar cheese

1. Cut tops off peppers; remove and discard seeds and membranes. Trim stems from tops, and discard stems. Chop pepper tops; set aside. Arrange pepper shells in an 11- x 7- x 1‘/2-inch baking dish. Cover with heavy-duty plastic wrap, and vent. Microwave at HIGH 7 minutes, rotating dish a quarter-tum every 2 minutes. Set aside.
2. Combine meat, onion, garlic, and chopped pepper in a large nonstick skillet; cook over medium heat until meat is browned, stirring until it crumbles. Drain, if necessary.
3. Add rice and next 3 ingredients. Cook until thoroughly heated, stirring occasionally. Stir in cilantro. Spoon meat mixture evenly into pepper shells; place shells in an 8-inch square baking dish. Bake at 350° for 20 minutes; sprinkle evenly with cheese, and bake 5 additional minutes or until cheese melts.
Yield: 4 servings
*Note: Pepper shells may be pre-cooked in a steamer basket over boiling Water. Cover and steam 5 minutes; drain well.

Nutritional Information
Per Serving
Calories 363
Fat 9.1g (Sat 4.2g Mono 1.4g Poly 0.5g)
Cholesterol 51mg
Protein 26.7g
Carbohydrate 45.0g
Sodium 434mg

Chicken and Vegetable Stir Fry

2010-05-18 kung pao, berry tart, zucchini boats3Ingredients
1 tablespoon vegetable oil
1/2 cup chopped onion
1 10 ounce can chicken
1 14.5 ounce can green peas, drained
2 cups cooked rice
1/4 cup sliced green pepper
1/4 teaspoon ground black pepper
1 teaspoon low-salt soy sauce (optional)

1. Heat oil in large skillet.
2. Add onion and cook until clear.
3. Add chicken, peas, rice, green pepper and black pepper.
4. Stir gently.
5. Add soy sauce if desired and heat thoroughly. Serve warm.
Yield: 4 servings

Nutrition Information
Per serving
Calories 290
Fat 10g
Cholesterol 35mg
Sodium 300mg
Total Carbohydrate 29g
Fiber 2g
Sugar 3g
Protein 21g

Bean-Stuffed Bell Peppers

3 green or a combination of green, red and yellow bell peppers
1 (15.5-oz) can Green Giant or Joan of Arc Dark Red Kidney Beans, drained
1 (8-oz.) can tomato sauce
1 (7~oz.) can Mexicorn Whole Kernel Corn, Red and Green Peppers or Sweet corn, drained
1/2 cup cooked rice
1/4 cup chopped green onions
1/2 teaspoon dried oregano leaves
1/4 teaspoon garlic powder
1/3 cup shredded reduced-fat Cheddar cheese
1/4 teaspoon dried oregano leaves

1. Heat oven to 350°F. Spray 9-inch square or 12×8-inch pan with nonstick cooking spray. Cut peppers in half lengthwise: remove stems, seeds and membranes. Place pepper halves in boiling water for 5 minutes or until slightly softened; drain, Set aside.
2. In large bowl, combine kidney beans, % cup of the tomato sauce, corn, rice, green onions, teaspoon oregano and garlic powder; mix well. Fill each pepper half with 1/6 of bean mixture; place in spray-coated pan.
3. Bake at 350°F. for 30 minutes. Sprinkle cheese over each pepper half; bake an additional 3 to 5 minutes or until cheese is melted.
4. In small saucepan, heat remaining tomato sauce and 1/4 teaspoon oregano. Serve warm sauce over hot stuffed peppers.
Yield: 6 servings

Nutritional Information
Per Serving:
Calories 130
Protein 7 grams
Carbohydrate 21 grams
Dietary Fiber 4 grams
Fat 2 grams
Saturated 1 gram
Cholesterol 4 grams
Sodium 450 mg

Chicken and Mushroom Risotto


1 whole chicken
2 1/2 cups low-sodium chicken broth
1 cup brown rice, uncooked
1 cup mushrooms, sliced
1/2 cup celery, chopped
1/4 cup onion, chopped
1 (15 oz.) can diced tomatoes
2 tablespoons canola oil
1/2 teaspoon black pepper


1. Pre-heat oven to 350 F.
2. Defrost chicken in refrigerator prior to cooking. Remove skin from chicken.
3. In an ungreased 9-inch square baking dish, combine broth, rice, mushrooms, celery, onion, and tomatoes.
4. Place chicken on rice mixture and brush with the canola oil. Sprinkle chicken with pepper
5. Cover and bake at 350 F for 1 1/2 hours.
6. Uncover and bake 25-35 minutes longer or until the juices run clear. Before removing chicken from oven, use a thermometer to measure the internal temperature of the chicken, making sure it is at least 165 F.
Yield: 4 servings

Nutrition Information

Per serving: 2 cups
Calories 490
Fat 14g
Cholesterol 115mg
Sodium 230 mg
Total Carbohydrate 46g
Fiber 4g
Sugar 5g
Protein 42g