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Low Calorie Rice Meals

Low Calorie Rice Meals

Red Beans and RiceA combination of red beans and rice is a lowcalorie way to increase your fiber and protein intake. Adding onions will supply some vitamin C as well. Saute chopped white onion with chopped scallions in olive oil until soft. Add 1 cup of long grain rice and saute until browned. Pour in lowsodium chicken broth and simmer until the rice is tender, about 15 or 20 minutes, note Sue Spitler and Linda R. Yoakam in their book, “1,001 Best LowFat Recipes.” Add kidney beans about 5 minutes before the rice is done cooking, along with fresh cilantro, salt and pepper. This meal comes in at about 250 calories per serving. Add lean turkey sausage for a few additional calories.

Risotto with Ham and PeasRisotto uses Arborio rice to create a tender and slightly brothy meal. Saute chopped onion in canola or olive oil under soft. Add minced garlic and continue cooking for about 1 more minute. Stir in 1 cup of Arborio rice. Add 1/2 cup lowsalt chicken or vegetable broth and stir until the liquid is absorbed. Continue adding 2 1/2 cups more of broth, 1/2 cup at a time, stirring until each is absorbed. Add lean diced ham and frozen peas, as well as 1/2 cup more of broth. Simmer until heated through and the rice is soft. Sprinkle with Parmesan cheese and serve hot. Shredded chicken and bell peppers can replace the ham and peas for a different taste.

Spicy Rice and Pork Soft TacosLean pork can be slowcooked for several hours and combined with spices and cooked brown rice to create protein and fiberfilled share this website soft tacos. Place a lean pork roast in your slowcooker and fill about halfway with water. Cook for 6 to 8 hours, until tender and cooked through. Just before the pork is done, combine 1 cup of brown rice with 1 1/2 cups water and 1/2 cup tomato salsa. Simmer until rice is tender. Shred the pork and combine with the rice. Spoon into whole wheat tortillas and top with tomatoes, lettuce, Monterrey jack cheese and additional salsa if desired, to create a nutritious meal for about 300 calories per serving.

Chicken and RiceChicken and rice is another nutritious combination that can be an entire meal in one casserole dish. Saute four skinless chicken breasts coated with bread crumbs in olive oil until cooked through. Lay the cooked chicken in a large baking dish. Pour 2 cups of long grain rice around the chicken pieces and add 4 cups of lowsodium chicken broth. Chop one white onion and three stalks of celery and sprinkle over the chicken and rice. Shake on salt and black pepper and cook at 350 degrees Fahrenheit until the rice is tender. Serve with corn muffins for a meal that totals about 350 calories. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Moreover, we do not select every advertiser or advertisement that appears on the web sitemany of the advertisements are served by third party advertising companies.

About Joseph Lisi

Joseph Lisi is a member of the FWAA (Football Writers Association of America), the Maxwell Football Club and the National Football Foundation. He is the owner of the website: www.goforthe2.com and hosts a weekly college football radio show on SB Nation Radio and FNSTY Sports Radio from 10-12pm EST every Saturday morning. Listen live at: www.sbnationradio.com or www.fntsy.com/radio. Joseph is a former college football researcher for ABC Sports and has been featured on: SportsXRadio with Ken Thomson, ESPN Radio, Sirius XM Radio, FNTSY Sports Network, the Sid Rosenberg Show (640 AM Sports-South Florida), 1560 AM CBS Sports Melbourne, FL and multiple media outlets throughout the nation. Joe appears every Friday with Ken Thomson on SportsXRadio for the Football Fiasco in which every game on the college board is broken down during the show. Follow Joe on Twitter: @goforthe2

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