Now-a-days, people have started getting more and more aware about what we eat and how much we eat. Not just the youth but even the elderly have realized that obesity is a terrifying disease and that we really do become what we eat. Last few years, several dietary supplements and protein powders have successfully made their businesses due to the surge in the general diet and health consciousness. These supplements often cost a lot more than we can afford. However, several healthy dishes can be prepared in our very own kitchens that are just as nutritious and are a lot more cost effective. Here are some of the healthy recipes that are made out of rice:

Lemon Rice Pilaf:

Ingredients –

• 1 Cup Cooked Long Grain/Jasmine Rice
• 2 Tablespoons Butter
• 1 Cup Sliced Celery
• 1 Cup Sliced Green Onions
• 1 Tablespoon Grated Lemon Zest
• 1 Teaspoon Salt
• ¼ Teaspoon Pepper

Directions – In a skillet, heat butter over a medium flame. Add celery and green onions to cook until tender. Add cooked rice, lemon zest, salt and pepper. Toss lightly to mix all the ingredients well. Cook till heated through.

Nutrients Facts (¾ cup) – 155 calories, 4g fat, 10mg cholesterol, 454mg sodium, 27g carbohydrates, 3g protein

Arugula & Brown Rice Salad:

Ingredients –

• Cooked Brown Rice
• 7 Cups Fresh Arugula/Baby Spinach
• Garbanzo Beans/Chickpeas – Rinsed and Dried
• 1 Cup Crumbled Feta Cheese
• ¾ Cup Loosely Packed Basil Leaves
• ½ Cup Cranberries or Cherries
  Dressing –
• ¼ Cup Olive Oil
• ¼ Teaspoon Grated Lemon Zest
• 2 Tablespoon Lemon Juice
• Salt
• Pepper

Directions – Heat the rice at low flames. Add arugula/chickpeas, beans, cheese, basil leaves and cherries/cranberry to the rice. In a small bowl, whisk dressing ingredients and drizzle it on the salad.

Nutrients (2 cups) – 473 calories, 22g fats, 15mg cholesterol, 574 mg sodium, 53g carbohydrates, 13g protein

Roasted Butternut Squash & Rice Salad:

Ingredients –

• 2 Cups Uncooked Jasmine Rice
• 3 Tablespoon Brown Sugar
• 3 Tablespoon Balsamic Vinegar
• 2 Tablespoon Olive Oil
• 1 Teaspoon Kosher Salt
• 1100 to 1300 grams Butternut Squash, peeled and cut into ¾” cubes
• 2 Large Sweet Red Peppers, cut into ½” pieces
• 1 Cup Roasted Pine Nuts
• 6 Thinly Sliced Green Onions
• 3 Tablespoon Snipped Fresh Dill
• 3 Tablespoon Coarsely Chopped Fresh Parsley

Dressing

• ½ Cup Olive Oil
• 3 Tablespoons Red Wine Vinegar
• ½ Teaspoon Kosher Salt
• ¼ Teaspoon Pepper

Directions – Preheat the oven to 425º. In a large bowl, mix brown sugar, balsamic vinegar, oil and salt. Add butternut squash and mix. Bake the mixture for 25-30minutes or until tender. Stir occasionally while baking. Cook the rice on medium heat. Once the rice and the mixture are cooled off, mix it together and add the dressing ingredients.

Nutrients (¾ cup) – 369 calories, 19g fat, 0 cholesterol, 169mg sodium, 46g carbohydrates, 5g protein

Nutty Wild Rice:

Ingredients –

• ½ Cup Uncooked Wild Rice
• 2½ Cup Water
• 1 Tablespoon Reduced Sodium Soy Sauce
• 6 Sliced Green Onions
• 1 Tablespoon Butter
• 2/3 Cup Sliced Almonds
• ¼ Cup Sunflower Kernels
• 3 Tablespoons Roasted Sesame Seeds
• ¼ Teaspoon Salt

Directions – In a large saucepan, combine water, rice and soy sauce. Keep the heat on high and bring the mixture to boil. Reduce the heat to low and simmer the mixture while keeping it covered. Simmer for 45-60 minutes. Sauté onions and butter in a small skillet. Heat the mixture on medium high heat while stirring well. Drain the rice if necessary and add onion.

Nutrients (¾ cup) – 236 calories, 15g fat, 6mg cholesterol, 314mg sodium, 21g carbohydrates, 8g proteins

Brown & Wild Rice Salad:

Ingredients –

• 1 Cup Cooked Brown Rice
• 1 Cup Cooked Wild Rice
• 6 Chopped Green Onions
• ¾ Cup Dried Cranberries
• 1/3 Cup Chopped Roasted Pecans
• 2 Tablespoon Chopped Parsley
• ¼ Cup Olive Oil
• 6 Tablespoon Raspberry Vinegar
• 2 Tablespoon Honey
• 1½ Teaspoon Salt
• ½ Teaspoon Pepper

Directions – In a large bowl, mix the wild rice, brown rice, onions, cranberries, pecans and parsley. In a small bowl, whisk together the olive oil, vinegar, honey, salt and pepper. Pour the mixture over the salad and mix well.

Nutrients (1 cup) – 343 calories, 12g fat, 0 cholesterol, 450mg sodium, 55g carbohydrates, 6g protein

Jasmine Rice with Coconut & Cherries:

Ingredients –

• 1½ Cup Uncooked Jasmine Rice
• 2½ Cup Water
• 1/3 Cup Dried Cherries
• ¼ Cup Chopped Salted Peanuts
• ¼ Cup Sweetened Shredded Coconut, toasted
• 1 Teaspoon Grated Orange Zest
• 1 Tablespoon Olive Oil
• ¾ Teaspoon Salt

Directions – In a large saucepan, boil water with salt and olive oil. Stir in the jasmine rice while keeping the water boiling. Simmer the mixture till the rice absorbs the water. Add cherries, peanuts, orange zest and stir well. Cover the saucepan for 10 minutes before sprinkling coconut.

Nutrients (1 cup) – 411 calories, 10g fat, 0 cholesterol, 498mg sodium, 71 carbohydrates, 7g protein

So these recipes are just a glimpse of the multitude of healthy ways one can utilize rice. These recipes are extremely cost effective, nutritious and are extremely tasty. And the best part is that there are no side-effects of these recipes.

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