Green Rice with Pistachios - Low Fat Recipe

Low Fat Recipe: Green Rice with Pistachios

Ingredients:

2 cups long-grain white rice
5 1/2 cups low-sodium chicken broth
1/2 teaspoon ground nutmeg
1 1/2 tablespoons canned green peppercorns in brine, rinsed and drained
12 oz. stemmed spinach leaves, rinsed well, drained, and finely chopped
(about 3 cups lightly packed)
1 cup minced parsley
Salt and pepper
1/2 cup shelled salted roasted pistachio nuts, coarsely chopped

Instructions:

Spread rice in a shallow 3- to 3 1/2-quart baking dish (about 9 by 13 inches). Bake in a 350 degree oven, stirring occasionally, until rice is lightly browned (about 35 minutes).

In a 2- to 3-quart pan, combine 5 cups of the broth, nutmeg, and peppercorns. Bring to a boil over high heat. Leaving baking dish on oven rack, carefully stir broth mixture into rice. Cover dish tightly with foil. Continue to bake until liquid has been absorbed and rice is tender to bite (about 20 more minutes). Stir after 10 and 15 minutes, covering dish again after stirring.

Uncover baking dish and stir in remaining 1/2 cup broth, spinach, and 3/4 cup of the parsley; bake for 5 more minutes. To serve, stir rice and season to taste with salt and pepper. Sprinkle with remaining 1/4 cup parsley and pistachios.

Yield: Makes 8 to 10 servings.

Nutrition information:
Per serving: 226 calories (21% calories from fat), 7 grams protein, 38 grams carbohydrates, 5 grams total fat (1 gram saturated fat), 0 milligrams cholesterol, 123 milligrams sodium

Preparation time: About 15 minutes

Cooking time: About 1 hour

Yogurt Rice Pilaf recipes

Yogurt Rice Pilaf

Ingredients:

2 cups rice (brown)
4 cups vegetable stock
10 whole mushrooms, sliced
1/2 cup carrots, chopped
2 cups spinach, chopped
1 cup non/lowfat yogurt

Directions:

Coat a large pan with nonstick cooking spray (nonfat). Sauté the rice until brown. Add the vegetable stock.Bring to a boil, reduce the heat, and cover. Simmer for 40-45 minutes. Set
aside.Coat a second large pan with nonstick cooking spray (nonfat). Add the mushrooms and carrots and sauté until tender. Set aside.

Combine the spinach and yogurt in a bowl. Beat until fluffy. Set aside. Coat a casserole dish (9-x-13-inch) with nonstick cooking spray (nonfat).Cover the bottom of the casserole with rice. Cover the rice with the spinach mixture. Cover the spinach with the mushrooms and carrots.

Bake at 350 degrees for 50-55 minutes in the oven.

Makes: 8 servings

Nutritional Information:
Serving size: 1 cup
Calories: 150
Fat: 1 g
Cholesterol: 1 mg
Protein: 10 g
Carbohydrates: 25 g
Fiber: 6 g
Sodium: 95 mg

Low-Fat Mexican Chicken and Rice - Low Fat Recipes

Low-Fat Mexican Chicken and Rice - Low Fat Recipes

Ingredients

3/4 Pound Boneless Chicken Breasts, skinless
1 Onion, chopped
1 Red Pepper, chopped
1 Green Pepper, chopped
1/2 Cup Watkins Chicken Soup Base
1 Cup Watkins Chicken Soup Base
10 Oz. Package Frozen Sweet Corn
1/4 Cup Watkins JR's Thick & Chunky Salsa
1 1/2 Cups Watkins Brown & Wild Rice
1/2 Cup Fat Fee Shredded Cheddar Cheese

Directions

Slice chicken breast into 1" strips. In large nonstick skillet over high heat; saute chicken strips, onion and peppers in broth until chicken is cooked through; about 15 minutes. Add remaining broth, corn and salsa; bring to boil for 1 minute, stirring constantly. Stir in rice; cover and remove from heat. Let stand for 5 minutes. Fluff with fork. Sprinkle with cheese; cover and let stand 2 minutes longer. Serve hot. Makes 4 servings.

Low Fat Recipes: Earl Grey Tea Rice

 
Low Fat Recipes: Earl Grey Tea Rice

Ingredients:

1 cup Japanese rice
3 teaspoons Earl Grey tea, ground in a blender or spice grinder until it is a powder
1 teaspoon salt
Fresh ground pepper

Directions

Rinse the rice under running water until the water runs clear. Then put it in a small pot with one cup of water and let it soak for thirty minutes. Stir the rice well and turn on the flame to high. let the rice come to a boil and then stir well again turn flame down to the lowest flame possible cover the pot with a tight fitting lid and let cook for 11 minutes. Then move the rice off the heat and let sit, still covered, for five more minutes. Let the rice cool for 10 minutes then stir in the Earl Grey tea, and the salt and pepper. Taste and adjust the seasoning.

Yields: 3 cups

Earl Grey Tea Rice [26-07-15]

Earl Grey Tea Rice

Ingredients:

1 cup Japanese rice
3 teaspoons Earl Grey tea, ground in a blender or spice grinder until it is a powder
1 teaspoon salt
Fresh ground pepper

Directions

Rinse the rice under running water until the water runs clear. Then put it in a small pot with one cup of water and let it soak for thirty minutes. Stir the rice well and turn on the flame to high. let the rice come to a boil and then stir well again turn flame down to the lowest flame possible cover the pot with a tight fitting lid and let cook for 11 minutes. Then move the rice off the heat and let sit, still covered, for five more minutes. Let the rice cool for 10 minutes then stir in the Earl Grey tea, and the salt and pepper. Taste and adjust the seasoning.


Yields: 3 cups