Tag Archives: brown rice

Inside Out Stuffed Peppers

These are more delicious than regular stuffed peppers – the cream sauce mixes in with the meat and rice so beautifully – every ounce is coated and it makes for a super creamy taste sensation.

Inside Out Stuffed Peppers
Inside Out Stuffed Peppers

6 servings
311 calories per person

1 lb. lean ground turkey
2 green peppers, coarsely chopped
3 cloves garlic, minced
Salt and pepper to taste
2 c cooked brown rice or even use a chicken or beef flavored rice mix for extra flavor
16 oz. jarred marinara sauce
1 c shredded low fat mozzarella cheese
1/4 c cream cheese cooking creme (I used Philadelphia tomato and basil flavor)
1/4 c chopped basil

Preheat oven to 350 degrees. Brown meat, peppers, salt and pepper in a large skillet. Add in garlic during the last minute of cooking. Drain and add rice, sauce, 1/2 c mozzarella and cream cheese. Mix well and spoon into a 2 quart casserole dish. Sprinkle with 1/2 c mozzarella and bake 25 minutes.

Orange Pork and Broccoli

Very orangey – very authentic – very, very good !

Orange Pork and Broccoli
Orange Pork and Broccoli

4 servings
314 calories per serving

3/4 lb. pork loin cut into thin strips
2 T red wine or beef broth
1 T soy sauce
1 T cornstarch
3/4 t salt
1/4 t black pepper
1 T dark sesame oil
2 c broccoli florets
1 orange bell pepper, cut into strips
1 1/2 t grated peeled fresh ginger
1/4 c orange juice
1/4 c hoisin sauce (available in the Asian section at your food market)
2 T honey
2 c hot cooked brown rice

Mix pork, wine, soy, cornstarch, salt and pepper. Set aside. Heat the oil in a skillet on high heat. Add broccoli and pepper and stir fry for 3-4 minutes. Add the pork and stir until browned, about 5 minutes. Add the finer and cook 1 minute longer. Add the juice, hoisin sauce and honey and cook until pork is done and sauce is thickened some, about 3 minutes. Serve with the hot cooked rice on the side.

Rice and Beans

Can you say YUMMY?!?!?! This is such a great QUICK and EASY recipe, yet the results taste like you’ve been in the kitchen for hours. This is an ample serving. You could easily just have half a serving for a side and still have room in your calories for some fish or chicken on the side.

Rice and Beans
Rice and Beans

4 servings
400 calories per serving

1 ½ c chopped green peppers
3 cloves garlic, minced
1 T oil
14.5 oz. can diced tomatoes with green chilies
15 oz. can black beans, drained and rinsed
1 ¼ c water
2 c Minute brown rice
¼ c cilantro chopped
1 c low far shredded cheese (cheddar, Colby or Monterey Jack)

In a large skillet on high heat, heat the oil and cook the peppers and garlic 2 minutes then add tomatoes, beans and water. Bring to a boil and stir in rice and reduce heat to medium low. Cover and simmer 5 minutes then remove from heat and stir in cilantro and top with cheese. Let stand 5 minutes, covered.

Vegetable Burritos

This is one of those recipes where you just don’t miss the meat – not one bit ! Roasting the veggies first gives them a great flavor, then you add chili powder, then you add rice simmered with chipotle for the smoky flavor and then you add CHEESE ! This is a satisfying, perfect lunch.

Vegetable Burritos
Vegetable Burritos

4 servings
380 calories per serving

Salt and pepper to taste
1 1/3 c water
½ c brown rice
1 T minced canned chipotle in adobo sauce
4 bell peppers cut into thin strips
4 medium carrots thinly sliced
1 T oil
1 T chili powder
6 oz. fresh spinach leaves thinly sliced
4 10 inch burritos
¾ c low fat shredded Monterey Jack cheese
½ c salsa (optional)

Vegetable Burritos
Vegetable Burritos

Preheat oven to 450 degrees. Bring water to a boil and add rice and 1 t salt along with the diced chipotle. Cover and cook 45 minutes then remove from heat and let stand 15 minutes. Toss pepper, carrots, oil and chili powder in a baking pan and roast about ½ hour then add spinach and toss. Warm tortillas and add rice, cheese and veggies and wrap. Serve with salsa.

Here a quick video on how to create a wrap so it does not leak

Broccoli and Rice

This turns out a creamy, delicious side dish that goes great with beef, chicken, pork or fish. The ranch dressing gives it a nice tang and an unexpected flavor.

Broccoli and Rice
Broccoli and Rice

8 servings
113 calories per serving

1 c Minute brown rice, uncooked
1 c fat free chicken broth
1 ½ c frozen chopped broccoli, thawed and drained (or you can use fresh)
2/3 c shredded part skim mozzarella cheese
1/4 c light ranch dressing
½ c egg beaters

Preheat oven to 350 degrees. Fix rice according to package instructions but use broth instead of water. Cool rice a bit and add in the rest of the ingredients. Spoon the mix into a casserole dish sprayed with Pam and bake 25 minutes or until browned.

Tilapia Piccata with Spinach

Delicious ! Tilapia is one of my most favorite dinner dishes – it’s low cal and light but tasty and so versatile. In this piccata dish, the fillets sauté up perfectly and the sauce is great.

Tilapia Piccata with Spinach
Tilapia Piccata with Spinach

4 servings
322 calories per serving

2 c brown minute rice
Salt and pepper to taste
4 6 oz. tilapia fillets
2 T flour
2 t oil
1/3 c dry white wine
2 T lemon juice
2 T butter
4 c baby spinach

Cook rice according to package instructions, then sprinkle with salt and pepper and keep warm.

Sprinkle fish with salt and pepper then dredge in flour and cook in hot oil 2 minutes each side or until done. Add wine and lemon to pan and cook a minute longer then add butter and stir until it melts. Remove fish (and any sauce) from pan and then add spinach and saute until wilted, about 1 minute. Put rice on plates and top with spinach, fish and sauce.

Asian Turkey Soup (Crock Pot)

Meals that you start in the morning and then come home to much later are so convenient ! This soup has that great all day simmer flavor. And like many soups, it is so versatile – – have some extra peas this week, throw them in. Have vegetable broth, but not chicken broth, switch it out. Have chicken instead of turkey…no problem ! Make this one your own !

Asian Turkey Soup
Asian Turkey Soup

6 servings
166 calories per serving

28 oz. chicken broth
1 ½ c water
1 lb. turkey breast or boneless skinless chicken breasts, cut into bite sized pieces
2 c sliced mushrooms
2 medium carrots cut into short thin strips
½ c chopped onion
2 T soy sauce
2 T grated fresh ginger
4 cloves garlic, minced
1 ½ c sliced bok choy
1 c instant brown rice
Salt and pepper to taste
2 T Asian hot garlic chili sauce (optional – stir it in at the beginning stages if you like a spicy soup)

In a 4 qt. crock pot mix turkey, broth, mushrooms, water, carrots, onions, soy, ginger and garlic (and optional chili sauce). Cover and cook on low 7-8 hours or high 4 hours. If cooking on low, turn to high heat after 7-8 hours and stir in bok choy and raw rice. Cover and cook 15 minutes more.

Baked Zucchini Risotto

This is just one of those special recipes – this makes a beautiful risotto-like dish that bakes up with no effort. It is creamy and delicious.

Baked Zucchini Risotto
Baked Zucchini Risotto

12 servings
204 calories per serving

1 1/2 c brown rice
3 c chicken broth
4 c diced zucchini
1 red bell pepper, chopped
1 green bell pepper, chopped
1 large onion, diced finely
3/4 t salt
Pepper to taste
1 1/2 c skim milk
3 T flour
2 c shredded low fat cheddar cheese
1 c frozen corn, thawed

Preheat oven to 375 degrees Pour rice into a 9×13 baking dish. Simmer broth until hot and then stir into the rice. Add zucchini, peppers, onion, salt and pepper. Cover with foil and bake 45 minutes then remove foil and cook another 35 minutes or so, until liquid is all absorbed.

Whisk milk and flour in a saucepan and cook until bubbly and thick, about 4 minutes. Reduce heat to low and add 1 ½ c of the cheese and corn and cook until cheese is all melted. When rice is done, stir in cheese sauce and sprinkle with the last ½ c cheese and bake another 10 minutes to melt cheese. Let rest before serving.

Kung Pao Pork

Another recipe from the really, really easy stable. I don’t often use store bought sauces as many are filled with sugar – but this one is worth it for a treat !

Kung Pao Pork
Kung Pao Pork

4 servings
381 calories per serving

1 1b. pork loin, sliced thin
16 oz. bag frozen stir fry veggies, defrosted
4 T Kung Pao sauce (available in the Asian section of your market)
2 c cooked brown minute rice

Spray skillet with Pam and heat to medium high. Stir fry pork 4 minutes or until lightly browned. Add vegetables and continue cooking 7 minutes or until all heated through. Add sauce and cook another 2 minutes. Serve with brown rice.

Ginger Beef

Ginger and garlic just go together so well. And making a paste of them along with cilantro and sesame oil just adds so much flavor to the already flavorful beef. This is a great quick dish that you will make again and again.

Ginger Beef
Ginger Beef

4 servings
298 calories per serving

1/4 c cilantro leaves
1 garlic clove, minced
4 quarter size slices peeled fresh ginger
2 T water
2 T dark sesame oil
1 lb. boneless sirloin cut into long slices
16 cherry tomatoes
2 small zucchini each in 8 pieces
2 c cooked brown rice

Preheat broiler. Spray baking sheet with Pam. Mix cilantro, garlic, ginger, water and oil in a food processor until a paste forms. Place the steak in a bowl and add cilantro paste and mix well. Turn out the meat mix onto the baking sheet and add the tomatoes and zucchini. Broil 3 minutes. Stir well. Broil another 3-4 minutes. Serve with warm brown rice.

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