Rice Recipes: Enjoy All Types of Delicious and Easy Rice Recipes [2 ed.] 9798625874892

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Rice Recipes Enjoy All Types of Delicious and Easy Rice Recipes

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Table of Contents Stir Fried Teriyaki Rice Tortillas 7 Asian teriyaki Chicken with White Rice 10 Teriyaki Chicken Rice Stir Fry 11 Cauli-Rice with Glazed Tofu 12 Italian Chicken Breast Teriyaki with Cashew Rice 13 Nutty Teriyaki Burges 14 Tuscan Arborio Rice 15 Rice & Carrots 16 Rice & Eggplants 17 San Antonio Jambalaya 20 Dallas Style Salsa with Rice 21 Spice Jalapeno Pilaf 22 Mesa Shrimp and Rice 23 Easy Orzo Style 24 Louisiana Rice 25 Easy Meaty Rice 26 Maggie's Favorite Rice 27 Beef and Onion Rice 30 Parsley Butter Rice 31 Latin Style Rice 32 Easy Persian Style Rice 33 Bacon, Apples, and Mushroom White Rice 34

Basmati Peas and Peanut Rice 35 Longhorn Beef and Cheddar Rice 36 West African Style Rice 37 Chili and Cilantro Jasmine 40 Coconut Quinoa 41 Carolinian Chicken 42 Rocky Mount North Carolina Rice 43 Chicken and Rice Carolina Style 44 Mom’s Brown Rice Dinner 45 Mesa Dinner 46 Pineapple Pepper Curry 47 Grocery Rotisserie Chicken Curry 50 Thursday’s Night Curry and Rice 51 Curry Chicken Skewers 52 Coconut Zesty Chicken Stir Fry 53 Herbed Coconut Chicken Stir Fry 54 Fried Teriyaki Chicken Ricey 55 Basmati Chicken Stir Fry Spears 56 American Parsley Chicken Stir Fry 57 Spicy and Creamy Brown Rice Salad 60 Basmaati Rice 101 61 Chennai Style Rice Pilaf 62 Cashew and Clove Rice 63 Tropical Mango Chicken & Rice 64

Okra and Rice 65 Southwestern Gumbo 66 Homey Winter Casserole 67 Jamaican Veggie Stew 70 Old-Fashioned Middle-Eastern Stew 71 Veggie Burgers In Jamaica 72 Caribbean Rice 73

Stir Fried

Teriyaki Rice Tortillas

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 540 kcal Fat 7.8 g Carbohydrates 100.6g Protein 15 g Cholesterol 0 mg Sodium 4426 mg

Ingredients 1 C. uncooked long grain white rice 2 C. water 2 tbsp olive oil 1 onion, chopped 1 red bell pepper, chopped 1 small zucchini, chopped 1 small yellow squash, chopped 1 1/4 C. teriyaki sauce

3 tbsp soy sauce 2 tsp garlic powder 1/2 tsp salt 1 tsp ground black pepper 4 (10 inch) whole wheat tortillas

Directions 1. Cook the rice according to the directions on the package. Drain it. 2. Place a large pan over medium heat. Heat the oil in it. Cook in it the veggies for 6 to 10 min or until they become soft. 3. Add the teriyaki sauce with rice, soy sauce, garlic powder, salt and pepper. Cook them for 4 min. 4. Spoon 1/4 of the stir fry veggies rice mix to each tortilla and wrap them. Serve them with your favorite toppings. 5. Enjoy.

Stir Fried Teriyaki Rice Tortillas

7

ASIAN

teriyaki Chicken with White Rice

Prep Time: 15 mins Total Time: 3 hrs 15 mins Servings per Recipe: 5 Calories 388 kcal Fat 11.9 g Carbohydrates 41.5g Protein 27.7 g Cholesterol 67 mg Sodium 785 mg

Ingredients 1/4 C. soy sauce 1 C. water 1/3 C. maple syrup 3 tbsp dark sesame oil 2 cloves garlic, crushed 1 tbsp minced fresh ginger root 5 skinless, boneless chicken breast halves

2 tsp ground black pepper 1 C. brown rice 2 C. water 2 tbsp cornstarch

Directions 1. Get a large mixing bowl: Combine in it the soy sauce, 1 C. water, maple syrup, sesame oil, garlic, ginger, and pepper. Mix them well. Reserve 1/3 C. of the marinade. 2. Get a large zip lock bag: Pour in it 2/3 of the marinade. Place in it the chicken breasts halves and seal it. Shake them to coat. 3. Cook the rice according to the directions on the package. 4. Before you do anything preheat the oven broiler. Grease a casserole dish. 5. Drain the chicken from the marinade and place it in the casserole dish. Cook it in the oven for 8 to 10 min on each side while basting it with the reserved marinade. 6. Pour the marinade from the bag into a small saucepan. Add to it the cornstarch and whisk them well. Cook it until it becomes thick to make the sauce. 7. Serve your chicken breasts with the white rice and teriyaki sauce warm. 8. Enjoy.

10

Asian teriyaki Chicken with White Rice

Teriyaki

Chicken Rice Stir Fry

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 246 kcal Fat 6.5 g Carbohydrates 33.8g Protein 12 g Cholesterol 51 mg Sodium 803 mg

Ingredients 1/2 lb boneless skinless chicken breasts 2 tbsp vegetable oil 3 green onions and tops, chopped 1 carrot, julienned 1 egg, beaten 4 C. cold cooked rice

3 tbsp Kikkoman Roasted Garlic Teriyaki Marinade & Sauce

Directions 1. Slice the chicken breasts into thin strips. 2. Place a large skillet over medium heat. Heat the oil in it. Cook in it the carrot with onion and chicken for 4 min. 3. Stir in the egg and cook them for 2 min. Add the rice and cook them for 4 min while stirring often. 4. Stir in the teriyaki sauce. Turn off the heat and serve your stir fry right away. 5. Enjoy.

Teriyaki Chicken Rice Stir Fry

11

CAULI-RICE

with Glazed Tofu

Prep Time: 25 mins Total Time: 51 mins Servings per Recipe: 4 Calories 330 kcal Fat 15.9 g Carbohydrates 32g Protein 20.3 g Cholesterol 0 mg Sodium 3658 mg

Ingredients 2 heads cauliflower, separated into florets 3 tbsp olive oil 1/2 tsp garlic salt 1/2 tsp freshly ground black pepper 1 (12 oz) bottle teriyaki glaze (such as Kikkoman(R))

1 (16 oz) package extra-firm tofu, cut into twelve 1/2-inch-thick slices 3 green onions, chopped

Directions 1. Before you do anything preheat the oven broiler. 2. Get a large mixing bowl: Toss in it the cauliflower florets, olive oil, garlic salt, and pepper. 3. Place the cauliflower florets on a lined up baking sheet. Broil them for 20 min while stirring them every 10 min. 4. Get a food processor: Add the roasted cauliflower and pulse it several times until it becomes like rice. Transfer it to a serving bowl and cover it with a piece of foil. 5. Coat the tofu slices with teriyaki glaze. Place them on a roasting rack and grill them in the oven for 2 min on each side. 6. Serve your glazed tofu with the cauliflower rice warm. 7. Enjoy.

12

Cauli-Rice with Glazed Tofu

Italian

Chicken Breast Teriyaki with Cashew Rice

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 659.9 Fat 30.8g 47 Cholesterol 72.6mg Sodium 3312.8mg Carbohydrates 64.0g Protein 32.4g

Ingredients 1 C. teriyaki sauce 3/4 C. pineapple juice 1/2 C. brown sugar 1/2 C. vinegar 1 tsp garlic powder 1/4 C. Worcestershire sauce 1/2 C. Italian salad dressing

1 -1 1/2 lb boneless chicken breast cooked rice ( 4 servings) 1 (4 oz) cans crushed pineapple 3/4 C. cashew pieces various cooked vegetables, your choice

Directions 1. Place a medium saucepan over medium heat: Stir in it the teriyaki sauce with brown sugar, vinegar, pineapple juice, Worcestershire sauce, Italian salad dressing and garlic powder. 2. Cook them until they start boiling to make the marinade. 3. Get a large zip lock bag: Pour in it half of the marinade with the chicken breasts. Seal the bag and shake it to coat. Place it in the fridge for an overnight. 4. Before you do anything preheat the grill and grease it. 5. Cook the rice according to the directions on the package. 6. Drain the chicken and grill the chicken breasts for 8 to 10 min on each side. 7. Get a large mixing bowl: Toss the pineapple with 3/4 C. of cashews and rice. 8. Pour the reserved half of the marinade in a small saucepan. Heat for 5 min. 9. Serve your grilled chicken with the pineapple rice and teriyaki sauce. 10. Enjoy.

Italian Chicken Breast Teriyaki with Cashew Rice

13

NUTTY

Teriyaki Burges

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 4 Calories 402.7 Fat 11.1g Cholesterol 93.0mg Sodium 31740.4mg Carbohydrates 62.8g Protein 213.5g

Ingredients 1/2 tbsp peanut oil 1/2 C. onion (purple) 1 C. zucchini 1/2 C. red bell pepper 2 eggs 1/2 tsp ginger (ground) 1/2 tsp cumin

1/4 C. soy sauce 1/4 C. teriyaki sauce 1/4 C. walnut pieces 1 1/2 C. brown rice (cooked)

Directions 1. Before you do anything heat the oven on 350 F. 2. Chop the bell pepper with zucchini until they become fine. Mince the onion. 3. Place a large skillet on medium heat. Add the oil and heat it. Stir in the onion and cook it for 6 min. 4. Stir in the chopped zucchini with bell pepper to the onion. Cook them for 16 min while stirring occasionally. Turn off the heat and allow the mix to lose heat. 5. Get a mixing bowl: Add the eggs and beat them. Stir in the onion mix with ginger, cumin, soy sauce, teriyaki sauce, walnuts and cooked rice. Mix them well. Shape the mix into 4 burgers. 6. Place the burgers on the baking pan. Cook them in the oven for 8 min on each side. 7. Assemble your burgers with your favorite toppings. Serve them right away. 8. Enjoy.

14

Nutty Teriyaki Burges

Tuscan

Arborio Rice

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 8 Calories 272 kcal Fat 8.1 g Carbohydrates 41.2g Protein 7.2 g Cholesterol 7 mg Sodium 764 mg

Ingredients 2 tbsps olive oil 1 large onion, minced 1 C. uncooked Arborio rice 1 (32 oz) carton Swanson(R) Tuscan

Chicken Flavor Infused Broth, heated 1/2 C. grated Parmesan cheese

Directions 1. Place a large saucepan on medium heat. Add the oil and heat it. Cook the onion in it for 3 min. 2. Add the rice with 1/2 C. of broth. Cook it until it absorbs all the liquid. Stir in another 1/2 C. of broth and cook it again until the rice absorbs it. Repeat the process for the remaining broth. 3. Stir in the cheese until it melts. Serve the risotto warm. 4. Enjoy.

Tuscan Arborio Rice

15

RICE

& Carrots

Prep Time: 15 mins Total Time: 1 hr 5 mins Servings per Recipe: 8 Calories 160 Fat 2g Cholesterol 0mg Sodium 435mg Carbohydrates 31.4g Protein 3.6g

Ingredients 1 tbsp olive oil 2 large carrots, peeled and chopped 1 large onion, chopped 1 celery stalk, chopped 2 garlic cloves, minced ½ C. wild rice 3½ C. vegetable broth

1 C. long-grain white rice 2 tbsp fresh parsley, chopped

Directions 1. 2. 3. 4. 5. 6. 7.

16

In a large nonstick pan, heat oil on medium heat. Add carrots, onion, celery and garlic and sauté for about 5 minutes. Stir in wild rice and broth and bring to a gentle boil. Reduce the heat to low. Simmer, covered for about 25 minutes. Stir in white rice and simmer, covered for about 20 minutes. Stir in parsley and remove from heat. Serve hot.

Rice & Carrots

Rice

& Eggplants

Prep Time: 15 mins Total Time: 46 mins Servings per Recipe: 6 Calories 243 Fat 18.2g Cholesterol 23mg Sodium 576mg Carbohydrates 17.7g Protein 4.7g

Ingredients 3 tbsp olive oil, divided 3 tbsp butter 1 large eggplant, peeled and cubed 8 oz. mushrooms, chopped 1 medium onion, chopped ½ tsp garlic, minced 1 tsp Italian seasoning ½ tsp salt

¼ tsp freshly ground black pepper 1 C. chicken broth 1 C. cooked wild rice ½ C. half-and-half 1 (10¾ oz.) can condensed cream of mushroom soup

Directions 1. 2. 3. 4. 5.

In a large nonstick pan, heat 1 tablespoon of oil and butter on medium heat. Add eggplant and cook for about 5 minutes. Transfer the eggplant into a bowl. In the same pan, heat remaining oil on medium heat. Add mushrooms and onion and sauté for about 5 minutes. Add garlic, Italian seasoning, salt, black pepper and cooked eggplant and sauté for about 1 minute. 6. Stir in chicken broth and simmer for about 5 minutes. 7. Stir in remaining ingredients and bring to a gentle boil. 8. Reduce the heat to low. Simmer, stirring occasionally for about 15 minutes.

Rice & Eggplants

17

SAN ANTONIO

Jambalaya

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 6 Calories 400 kcal Fat 12.4 g Carbohydrates 53.1g Protein 17.3 g Cholesterol 23 mg Sodium 1541 mg

Ingredients 2 tbsps olive oil 1 C. diced onion 1/2 C. diced green bell pepper 1/2 C. diced celery 1 1/2 tsps diced garlic 1 C. converted long-grain white rice 4 oz. smoked sausage, cut into slices, optional 4 oz. cooked turkey ham, cut into bitesize pieces, optional

2 (10 oz.) cans diced tomatoes with green chili peppers 1 C. chicken broth 1/4 tsp dried thyme 1 bay leaf 2 (15 oz.) cans ranch-style beans, undrained

Directions 1. Stir fry the following until the onions are see through: onions, celery, and green peppers. 2. Then add in the garlic and cook the mix for 2 more mins before adding the ham, sausage, and rice. 3. Toast the rice for 4 mins then add the cans of tomatoes, broth, bay leaf, and thyme. 4. Get everything boiling, place a lid on the pot, and cook the mix for 27 mins. 5. Now add the beans and get everything hot. 6. Enjoy.

20

San Antonio Jambalaya

Dallas Style

Salsa with Rice

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 12 Calories 21 kcal Fat 0.2 g Carbohydrates < 5g Protein 0.8 g Cholesterol 0 mg Sodium 146 mg

Ingredients 3 tbsps diced fresh chives 1/2 bunch fresh cilantro 2 cloves garlic, diced 2 (14 oz.) cans stewed tomatoes

2 serrano chilis, seeded and diced salt and pepper to taste

Directions 1. Pulse the following in a blender: pepper, chives, salt, cilantro, tomatoes, and garlic. 2. Serve the mix over cooked white rice. 3. Enjoy. 

Dallas Style Salsa with Rice

21

SPICE

Jalapeno Pilaf

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 310.4 Fat 11.7g Cholesterol 1.0mg Sodium 820.4mg Carbohydrates 44.7g Protein 7.0g

Ingredients 3 tbsp olive oil 1 onion, chopped 1 red pepper, chopped 1 carrot, chopped 1 stalk celery, chopped 1 C. long-grain white rice, uncooked 1 (14 1/2 oz.) cans beef broth

1 tomatoes, diced 1 large jalapeno chile, minced

Directions 1. In a heavy large skillet. heat the oil on medium-high heat and sauté the onion, red pepper, carrot and celery for about 7 minutes. 2. Add the rice and stir to combine. 3. Add the broth and bring to a boil. 4. Reduce the heat to low and simmer, covered for about 20 minutes. 5. Stir in the tomato and jalapeño and simmer till heated completely. 6. Serve hot.

22

Spice Jalapeno Pilaf

Mesa

Shrimp and Rice

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 1483.8 Fat 18.5g Cholesterol 477.9mg Sodium 4745.2mg Carbohydrates 262.2g Protein 78.5g

Ingredients 4 C. water 5 whole tomatoes 2 medium red onions, divided 6 garlic cloves 1 (14 oz.) canned chipotle peppers 24 oz. ketchup 1 tsp salt

2 tbsp canola oil 2 lb. shrimp, shelled and deveined 1/2 tsp garlic salt 10 C. cooked white rice

Directions 1. In a large pan, add the water, tomatoes, half an onion and garlic cloves on high heat and bring to a boil. 2. Reduce heat and simmer till the tomatoes become soft. 3. Remove from the heat and keep aside to cool for about 2 minutes. 4. In a blender, add the chipotle, ketchup and salt and pulse for at least 30 seconds. 5. Mince the remaining 1 1/2 of the onions. 6. In a large sauté pan, heat the oil on medium-high heat and sauté the onion till golden brown. 7. Stir in the shrimp and garlic salt and cook for about 2 minutes. 8. Place the sauce over the shrimp and simmer for about 5-8 minutes. 9. Serve the shrimp mixture over the rice.

Mesa Shrimp and Rice

23

EASY

Orzo Style

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 5 Calories 192 kcal Fat 5.1 g Carbohydrates 31.7g Protein 4.6 g Cholesterol 12 mg Sodium 265 mg

Ingredients 2 tbsps butter 1/2 C. uncooked orzo pasta 1/2 C. long-grain white rice 1 cube chicken bouillon

2 C. water

Directions 1. Fry your orzo in melted butter, in a saucepan, until toasted nicely. Then add in your bouillon, water, and rice. 2. Get the water boiling then lower the heat. Place a lid on the pan. Cook for 25 to 30 mins. 3. Enjoy warm.

24

Easy Orzo Style

Louisiana Rice

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 8 Calories 485 kcal Fat 23.5 g Carbohydrates 41.4g Protein 26.2 g Cholesterol 72 mg Sodium 1541 mg

Ingredients 1 lb lean ground beef 1 lb beef sausage 1 onion, finely minced 1 (8 oz.) package dirty rice mix 1 (10 oz.) can diced tomatoes with green chili peppers

2 C. water 2 (15 oz.) cans kidney beans, drained salt and pepper to taste

Directions 1. Stir fry your onions, sausage, and beef. Until the meats are fully cooked. Remove any excess oils. 2. Get a saucepan and add in your water and rice along with: kidney beans, chilies and tomatoes. 3. Heat everything with high heat until boiling, then add in your meats and onions. 4. Get everything boiling again. Then combine in some pepper and salt. 5. Place a lid on the pan and set the heat to low and cook for 27 mins until the rice is nice and soft. 6. Fluff the rice and enjoy.

Louisiana Rice

25

EASY

Meaty Rice

Prep Time: 5 mins Total Time: 45 mins Servings per Recipe: 4 Calories 361 kcal Fat 14 g Carbohydrates 35.5g Protein 23.8 g Cholesterol 69 mg Sodium 814 mg

Ingredients 1 lb ground beef 1 (6.9 oz.) package chicken flavored rice mix 2 C. water

Directions 1. Fry your beef until fully done and then crumble it and remove any excess oils. This should take about 8 mins. 2. Add your rice to the beef and toast it for 6 mins. 3. Combine in the water and packet seasonings and place a lid on the skillet. 4. Get all the contents boiling and then set the heat to low and cook the rice for 30 mins. 5. Enjoy.

26

Easy Meaty Rice

Maggie's

Favorite Rice

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 465 kcal Fat 33.7 g Carbohydrates 21.1g Protein 19.7 g Cholesterol 89 mg Sodium 747 mg

Ingredients 1 tbsp butter, or as needed 3 C. cooked rice, or more to taste 2 C. sour cream 1 lb shredded Monterey Jack cheese 2 (4 oz.) cans diced green chilies

1/2 C. grated Cheddar cheese salt to taste

Directions 1. Coat a baking dish with butter and set your oven to 350 degrees before doing anything else. 2. Add to the baking dish the following (in order): rice, salt, sour cream, green chilies, and Monterey. Top with some cheddar. 3. Cook for 32 mins in the oven. Let the contents cool. 4. Enjoy.

Maggie's Favorite Rice

27

BEEF

and Onion Rice

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 6 Calories 269 kcal Fat 10 g Carbohydrates 35.9g Protein 8.5 g Cholesterol 20 mg Sodium 792 mg

Ingredients 1/4 C. butter 1 1/4 C. long-grain rice 2 (10.5 oz.) cans beef consommé 1/2 tsp salt 3/4 C. diced green onions

3/4 C. diced carrots 3/4 C. diced celery 1/4 C. sliced almond

Directions 1. Set your oven to 375 degrees before doing anything else. 2. For 5 mins fry your rice in melted butter until toasted and browned. Add some salt and your consommé over the rice and get everything boiling. Once boiling enter the contents into a baking dish. 3. Cook the rice in the oven for 30 mins. Then add in come almonds, green onions, celery, and carrots to the rice and stir it nicely. Place it back in the oven for 5 more mins. 4. Enjoy.

30

Beef and Onion Rice

Parsley

Butter Rice

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 6 Calories 131 kcal Fat 2.4 g Carbohydrates 24.7g Protein 2.4 g Cholesterol 5 mg Sodium 23 mg

Ingredients 1 tbsp butter 1 C. diced onion 1 clove garlic, minced 1 C. minced green bell pepper 3 1/3 C. water

1 1/2 C. converted rice 1/2 tsp dried parsley 1 bay leaf

Directions 1. 2. 3. 4. 5.

Fry your onions for 5 mins in melted butter until see-through, in a saucepan. Add the garlic into the onions and cook for another 3 mins. Add in bell peppers and cook for 2 more mins. Finally combine with the peppers and onions: water, bay leaf, parsley and rice. Bring everything to a rolling boil and once boiling place a lid on the pot, set the heat to low, and then cook the rice for 22 mins until soft. 6. Let the contents cool for a bit. 7. Enjoy.

Parsley Butter Rice

31

LATIN STYLE

Rice

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 203 kcal Fat 6.3 g Carbohydrates 31.4g Protein 4.1 g Cholesterol 15 mg Sodium 607 mg

Ingredients 3 tbsps butter 1 C. diced onions 1 C. diced green bell pepper 1/2 C. diced celery 1 clove garlic, minced 1 (28 oz.) can minced tomatoes with juice

2 tsps chili powder 2 tsps beef bouillon granules 1/2 tsp salt 3 C. cooked white rice

Directions 1. 2. 3. 4.

32

Stir fry the following in butter: garlic, onions, celery, and green bell peppers for 12 mins. Add in your rice, salt, tomatoes with juice, beef bouillon, and chili powder. Heat until lightly boiling and let the contents simmer for 22 mins until the rice is tender. Enjoy.

Latin Style Rice

Easy

Persian Style Rice

Prep Time: 10 mins Total Time: 1 hr 20 mins Servings per Recipe: 5 Calories 404 kcal Fat 10.2 g Carbohydrates 69.5g Protein 7.1 g Cholesterol 24 mg Sodium 812 mg

Ingredients 2 C. uncooked long-grain rice 3/4 tsp crushed saffron threads 4 tbsps butter 6 whole cardamom seeds 4 whole cloves

3 cinnamon sticks 1 onion, chopped 3 C. boiling vegetable broth 1 tsp salt

Directions 1. Soak your rice in a bowl covered in cold water for 32 mins. 2. Get a 2nd bowl, and soak your saffron in 2 tbsps of boiling water. 3. Stir fry your cinnamon, cardamom, and cloves for 3 mins, then combine in onions and fry until they are browned. Once the onions are browned add in your rice and let it simmer for 7 mins. 4. Add in your broth at this point and let it boil. 5. Then add in your saffron water and some salt. Place a lid on the pan and set the heat to low and let the rice cook for 40 mins.

Easy Persian Style Rice

33

BACON, APPLES,

and Mushroom White Rice

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 12 Calories 209 kcal Fat 7g Carbohydrates 28.6g Protein 8.4 g Cholesterol 14 mg Sodium 388 mg

Ingredients 3 C. water 1 1/2 C. uncooked white rice 3 slices turkey bacon 1/2 onion, chopped 2 stalks celery, diced 1 carrot, chopped 1/2 C. peas 1 C. fresh mushrooms, sliced 1/2 C. slivered almonds 1/2 C. raisins

1 Granny Smith apple - peeled, cored and diced 1 C. cooked, chopped turkey meat 1 tsp chicken soup base 3 tbsps soy sauce 1/2 C. chopped parsley ground black pepper to taste

Directions 1. Get a large pot and get some water boiling in it. Then mix in your rice. Once boiling set the heat to low, place a lid on the pot and let the rice cook for 20 mins. 2. Fry your bacon until crispy and remove any excess oils. Then add in your apple, onions, raisins, celery, almonds, mushrooms, peas, and carrots. 3. Continually stir over a lower heat until tender. 4. Finally add in the following: pepper, rice, turkey, parsley, chicken soup base, and soy sauce. Mix everything evenly. 5. Enjoy.

34

Bacon, Apples, and Mushroom White Rice

Basmati

Peas and Peanut Rice

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 4 Calories 302 kcal Fat 9.5 g Carbohydrates 45.7g Protein 9g Cholesterol 0 mg Sodium 318 mg

Ingredients 1 C. uncooked basmati rice 2 1/4 C. water 1/2 tsp salt 1/4 tsp ground turmeric 1/2 C. frozen petite peas, thawed

1/2 C. dry roasted peanuts

Directions 1. Bring the following to a rolling boil: turmeric, rice, salt, and water. Once boiling set the heat to low, place a lid on the pot, and let the rice cook for 22 mins. 2. After the cooking time has elapsed add in your peanuts and then your peas. Mix everything nicely. 3. Then serve once the peas have been warmed.

Basmati Peas and Peanut Rice

35

LONGHORN

Beef and Cheddar Rice

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 10 Calories 391 kcal Fat 17.4 g Carbohydrates 33.9g Protein 22 g Cholesterol 69 mg Sodium 771 mg

Ingredients 3 C. water 2 C. uncooked long grain white rice 6 slices turkey bacon 1 1/2 lb ground beef 1 onion, chopped 1/2 green bell pepper, seeded and chopped

1 (28 oz.) can peeled and diced tomatoes 1 1/2 tsps salt 1/4 tsp ground black pepper 1 1/2 C. shredded Cheddar cheese

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Bring the following to a rolling boil: water and rice. 3. Set the heat to low and then place a lid on the pot and let the rice cook for 22 mins until tender. 4. Fry your bacon simultaneously until crispy. 5. Set aside 2 tbsps of oil. Then crumble the bacon. 6. Once the bacon is crumbled remove it from the pan and add in: onions, ground beef, and green peppers. 7. Cook everything until the beef is fully done. 8. Then remove all excess oils and add some pepper and salt for taste. 9. Now grab a casserole dish and put the rice and beef mix into it. 10. Then add bacon, beef mix, bacon oil, and tomatoes. 11. Combine everything nicely. 12. Then garnish the dish with some cheddar. 13. Cook in the oven for 35 mins. 14. Enjoy. 36

Longhorn Beef and Cheddar Rice

West African Style Rice

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 332 kcal Fat 13.4 g Carbohydrates 33.5g Protein 19.8 g Cholesterol 46 mg Sodium 713 mg

Ingredients 1 tbsp olive oil 1 large onion, sliced 2 (14.5 oz.) cans stewed tomatoes 1/2 (6 oz.) can tomato paste 1 tsp salt 1/4 tsp black pepper 1/4 tsp cayenne pepper 1/2 tsp red pepper flakes 1 tbsp Worcestershire sauce

1 tsp chopped fresh rosemary 2 C. water 1 (3 lbs) whole chicken, cut into 8 pieces 1 C. uncooked white rice 1 C. diced carrots 1/2 pound fresh green beans, trimmed and snapped into 1 to 2 inch pieces 1/4 tsp ground nutmeg

Directions 1. Fry your onions in oil until they are see-through. Then add in tomato paste and tomato sauce, rosemary, salt, cayenne, red pepper flakes, and Worchestshire. 2. Bring everything to a rolling boil, then set the heat low, put in the water and the chicken pieces, and place a lid on the pot. Let the chicken simmer for 35 mins. 3. After 35 mins of simmering add in green beans, nutmeg, rice and carrots. 4. Get everything boiling again with high heat and then lower the heat. 5. Place a lid back on the pot and let the rice cook for 27 mins until soft. 6. Enjoy.

West African Style Rice

37

CHILI

and Cilantro Jasmine

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 634 kcal Fat 17.3 g Carbohydrates 84.4g Protein 32.8 g Cholesterol 68 mg Sodium 562 mg

Ingredients 4 tbsps vegetable oil 5 cloves garlic, finely chopped 2 green chilies, diced 2 C. cubed skinless, boneless chicken breast meat 2 C. cooked jasmine rice, chilled 1 tbsp white sugar

1 tbsp fish sauce 1 tbsp soy sauce 2 tsps chopped green onion 2 tbsps chopped fresh basil leaves 5 tbsps chopped fresh cilantro

Directions 1. Fry your garlic in a wok in oil and then add your chicken, and chili peppers. Stir fry until the chicken is fully cooked. 2. Once the chicken is cooked add in: soy sauce, sugar, rice, and fish sauce. Stir fry for 2 mins then add in your cilantro, green onions, and basil cook for another 2 mins. Then enjoy.

40

Chili and Cilantro Jasmine

Coconut

Quinoa

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 12 Calories 347 kcal Fat 13.5 g Carbohydrates 45.5g Protein 14.4 g Cholesterol 0 mg Sodium 602 mg

Ingredients 2 C. quinoa 3 1/2 C. water 1 tbsp salt 2 tbsps coconut oil 1 small onion, chopped 6 cloves garlic, minced 5 large tomatoes, chopped 1 C. water 1 (14 oz.) can coconut milk

1 tbsp molasses 1/4 C. coconut powder 1 (4 inch) cinnamon stick 3 tbsps curry powder 2 tbsps ground coriander 2 C. red lentils salt and pepper to taste 1 bunch fresh cilantro, chopped

Directions 1. Submerge your quinoa in water, in a bowl, for 10 mins. Then remove all the liquid and run the quinoa under fresh cold water. 2. Now boil the quinoa in 3.5 C. of water and 1 tsp of salt for 17 mins. 3. Place a lid on the pan and cook with a lower level of heat. 4. Stir fry your garlic and onions in coconut oil for 7 mins. Then add in the coconut milk and the water, coriander, molasses, curry powder, coconut powder, and cinnamon. 5. Get everything boiling and then add the lentils and cook for 15 mins with a low level of heat. 6. Make sure to stir every 3 to 5 mins. 7. Now add your preferred amount of pepper and salt. Top with cilantro. 8. Layer the lentils over the quinoa. 9. Enjoy.

Coconut Quinoa

41

CAROLINIAN

Chicken

Prep Time: 30 mins Total Time: 2 hrs Servings per Recipe: 6 Calories 726 kcal Fat 43 g Carbohydrates 29.8g Protein 50.9 g Cholesterol 198 mg Sodium 2756 mg

Ingredients 6 C. water 1 tbsp salt 1 onion, chopped 1 (3 lb.) whole chicken 3 1/2 C. chicken broth 1/2 lb. smoked sausage of your choice, sliced

1 C. long-grain white rice 2 tbsp Italian-style seasoning 2 cubes chicken bouillon

Directions 1. 2. 3. 4. 5. 6. 7.

In a large pan, add the water, salt, onion and chicken and bring to a boil. Cook for about 1 hour. Transfer the chicken into a plate and keep aside to cool. Remove the skin and bones of the chicken. Chop the remaining meat into bite size pieces. With a slotted spoon, skim off the fat from the chicken broth. In a 6-quart pan, add about 3 1/2 C. of the chicken broth, rice, chicken pieces, sausage, herb seasoning and bouillon and cook for about 30 minutes. 8. Reduce the heat to low and simmer, covered till the desired consistency, stirring occasionally.

42

Carolinian Chicken

Rocky

Mount North Carolina Rice

Prep Time: 15 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 331 kcal Fat 10.1 g Carbohydrates 51.9g Protein 8.1 g Cholesterol 14 mg Sodium 1388 mg

Ingredients 2 C. uncooked long-grain white rice 6 C. boiling water 1 tbsp salt 6 slices bacon 2 onions, chopped 1 (8 oz.) can tomato sauce 1 (6 oz.) can tomato paste

1 tbsp white sugar 2 tsp Worcestershire sauce 1 dash hot pepper sauce

Directions 1. Set your oven to 325 degrees F before doing anything else and grease a 2-quart baking dish. 2. In a pan, add the rice, water and salt and bring to a boil. 3. Reduce the heat to medium-low and simmer, covered for about 20-25 minutes. 4. Meanwhile, heat a large skillet on medium-high heat and cook the bacon for about 10 minutes, turning occasionally. 5. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. 6. Drain the grease, reserving about 1 tbsp in the skillet and reduce the heat to medium. 7. In the same skillet, cook the onions for about 5-8 minutes. 8. Stir in the crumbled bacon, tomato sauce, tomato paste, sugar, Worcestershire sauce and hot sauce and bring to a gentle boil. 9. Reduce the heat and simmer for about 10 minutes. 10. Place the cooked rice and bacon mixture into the prepared baking dish and stir to combine. 11. Cover the dish and cook in the oven for about 45 minutes.

Rocky Mount North Carolina Rice

43

CHICKEN

and Rice Carolina Style

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 10 Calories 509.6 Fat 30.0g Cholesterol 92.1mg Sodium 665.7mg Carbohydrates 31.2g Protein 25.8g

Ingredients 12 oz. bacon, chopped 2 C. long-grain rice 4 C. chicken broth, boiling 1 whole chicken, cut up ( 3 1/2 lb.) 4 stalks celery, cut into 1 inch pieces 1 carrot, cut in 1 inch pieces 1 bay leaf

salt and pepper 2 tbsp fresh parsley, chopped

Directions 1. 2. 3. 4. 5. 6. 7. 8.

44

Heat a large skillet and cook the bacon on very low heat till crisp. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. Drain the grease, leaving 2 tbsp inside the skillet. In the same skillet, add the rice and cook slowly till browned lightly. Stir in the boiling stock and bring back to a boil. Stir in the chicken, vegetables, bay leaf, salt and pepper. Reduce the heat and simmer, covered for about 30 minutes. Serve hot with a sprinkling of the crumbled bacon and parsley

Chicken and Rice Carolina Style

Mom’s

Brown Rice Dinner

Prep Time: 15 mins Total Time: 1 hr 55 mins Servings per Recipe: 8 Calories 248.6 Fat 12 g Cholesterol 56.5 mg Sodium 271.1 mg Carbohydrates 15.9 g Protein 19 g

Ingredients 1 lb lean ground beef 1⁄2 C. chopped onion 1⁄2 C. uncooked brown rice 1 C. tomato sauce 1 1⁄2 tsps beef bouillon 1 tbsp Worcestershire sauce 1 tsp sugar

1⁄2 tsp dried dill 3⁄4 C. water 4 1⁄2 C. coarsely chopped cabbage 6 oz. shredded Swiss cheese or 6 oz. Colby

Directions 1. Cook the meat and onion together until browned. Add seasoning as desired. 2. In a greased 9x13 casserole dish, place the cabbage. Add the rice, meat, and onion over the cabbage in that order. 3. Mix together tomato sauce, Worcestershire sauce, bouillon, sugar, water, and dill. Pour the liquid mixture on top of the cabbage. 4. Place in a pre-heated 350 degrees F oven and bake, covered, for 90 minutes. 5. Remove from oven and add cheese on top. Let it settle until the cheese melts completely. 6. Enjoy.

Mom’s Brown Rice Dinner

45

MESA

Dinner

Prep Time: 5 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 292.9 Fat 11 g Cholesterol 47.3 mg Sodium 707.5 mg Carbohydrates 30.2 g Protein 18.3 g

Ingredients 1 C. brown rice 1 beef bouillon cube 2 tbsps butter 1 medium onion, thinly sliced 1 lb lean ground beef 1 -2 garlic clove, minced 2 tsps dry mustard 1 tbsp chili powder 1 tsp salt

1⁄2 tsp black pepper 1 (15 oz.) can tomatoes, drained 1 (15 oz.) can kidney beans, liquid reserved 1 tsp paprika 1⁄4 C. parmesan cheese, grated

Directions 1. Follow the Directions on the package to the rice. Add the bouillon cube to the rice as it cooks. 2. Before the rice is fully done, melt the butter in a skillet and sauté the onion. 3. Add the beef to the onion, crumbling it to properly it. Add chili powder, garlic, mustard, salt, and pepper. Once the meat becomes evenly browned, drain the excess grease if any. 4. In a 2-quart baking dish, spoon 1/2 of the meat mixture. 5. Add the rice on top of the meat. 6. Place the tomatoes over the rice. 7. Pour the beans along with their liquid on top. 8. Evenly spread the remaining meat mixture over the beans. 9. In a small bowl, mix the paprika and cheese. Sprinkle the mixture over the casserole. 10. Bake uncovered for no longer than 32 minutes at 350 degrees F. 11. Add sour cream for additional flavor. 12. Enjoy. 46

Mesa Dinner

Pineapple

Pepper Curry

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 6 Calories 623 kcal Fat 34.5 g Carbohydrates 77.5g Protein 20.3 g Cholesterol 20 mg Sodium 781 mg

Ingredients 2 C. uncooked jasmine rice 1 quart water 1/4 C. red curry paste, see appendix 2 (13.5 oz.) cans coconut milk 2 skinless, boneless chicken breast halves - cut into thin strips 3 tbsp fish sauce 1/4 C. white sugar 1 1/2 C. sliced bamboo shoots, drained

1/2 red bell pepper, julienned 1/2 green bell pepper, julienned 1/2 small onion, chopped 1 C. pineapple chunks, drained

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

In a pan, add the rice and water and bring to a boil. Reduce the heat to low and simmer, covered for about 25 minutes. In a bowl, add the curry paste and 1 can of the coconut milk and beat till well combined. Transfer the curry paste mixture into a wok. Add the remaining coconut milk, chicken, fish sauce, sugar, and bamboo shoots and bring to a boil. Cook for about 15 minutes, stirring occasionally. Stir in the bell peppers and onion and cook for about 10 minutes. Remove from the heat and immediately, stir in the pineapple. Serve over the cooked rice.

Pineapple Pepper Curry

47

GROCERY

Rotisserie Chicken Curry

Prep Time: 10 mins Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 564 kcal Fat 22.2 g Carbohydrates 58g Protein 32 g Cholesterol 83 mg Sodium 631 mg

Ingredients 2 tbsp curry powder 1 tsp ground ginger 1/2 tsp ground cinnamon 1/4 tsp ground cloves 1/4 tsp cayenne pepper 2 tbsp vegetable oil 1 large onion, halved and thinly sliced 3 garlic cloves, minced 1 rotisserie chicken, skinned and boned,

meat pulled into large chunks 1 (13.5 oz.) can light coconut milk 1 (14.5 oz.) can diced tomatoes 1 (14.5 oz.) can chicken broth To serve: Cooked basmati rice chopped fresh cilantro mango chutney

Directions 1. In a small bowl, mix together all the spices. 2. In a Dutch oven, heat the oil on medium-high heat and sauté the onion for about 8-10 minutes. 3. Add the garlic and sauté for about 30 seconds. 4. Add the spice mixture and sauté for about 30-60 seconds. 5. Stir in the chicken, coconut milk, tomatoes and broth and bring to a boil. 6. Reduce the heat and cook, uncovered for about 20 minutes. 7. Remove from the heat and sprinkle with the cilantro. 8. Serve over the rice alongside the chutney.

50

Grocery Rotisserie Chicken Curry

Thursday’s

Night Curry and Rice

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 379 kcal Fat 3g Carbohydrates 53.8g Protein 27.1 g Cholesterol 61 mg Sodium 347 mg

Ingredients 1 tsp curry powder 1/2 tsp salt 1/4 tsp black pepper 4 skinless, boneless chicken breast halves 1 C. chicken broth 1/2 C. water 1/2 C. white wine

1 C. long-grain white rice 1 tbsp brown sugar 1 tbsp dried parsley 1 C. diced mango

Directions 1. In a large bowl, mix together the curry powder, 1/4 tsp of the salt and pepper. 2. Add the chicken breasts and rub with the mixture generously. 3. In a large, non-stick skillet, add the chicken broth, water, wine, rice, brown sugar, dried parsley, remaining 1/4 tsp salt and mango and stir to combine. 4. Place the chicken breasts over the rice mixture and bring to a boil. 5. Reduce the heat to low and simmer, covered for about 20-25 minutes. 6. Remove from the heat and keep aside, covered, for about 5 minutes.

Thursday’s Night Curry and Rice

51

CURRY

Chicken Skewers

Prep Time: 15 mins Total Time: 2 hrs 45 mins Servings per Recipe: 4 Calories 394 kcal Fat 4.8 g Carbohydrates 43.7g Protein 41.5 g Cholesterol 97 mg Sodium 96 mg

Ingredients 1/2 C. light mayonnaise 1 tsp minced garlic 1/2 tsp curry powder 1/2 tsp chili powder 1/2 tsp ground ginger 1 1/2 lb. skinless, boneless chicken breast halves - cubed 1 C. uncooked white rice 2 C. water

8 oz. fresh mushrooms, sliced 1 tomato, diced 3 green onions, chopped skewers

Directions 1. In a large, shallow dish, mix together the mayonnaise, garlic, curry powder, chili powder and ginger. 2. Add the chicken and stir to combine. 3. Refrigerate, covered for about 2-4 hours. 4. Set your grill for medium-high heat and lightly, grease the grill grate. 5. Remove the chicken from the refrigerator and discard the marinade. 6. Thread the chicken pieces and mushrooms onto skewers. 7. In a pan, add the rice and water and bring to a boil. 8. Reduce the heat to low and simmer, covered for about 20 minutes. 9. Cook the skewers onto the grill for 5 to 10 minutes, flipping occasionally. 10. In a small bowl, mix together the tomato and onions. 11. In a serving plate, place the rice and top with the grilled chicken and mushrooms. 12. Serve with a topping of the onions and tomatoes.

52

Curry Chicken Skewers

Coconut

Zesty Chicken Stir Fry

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 660 kcal Fat 31.2 g Carbohydrates 53g Protein 43.8 g Cholesterol 104 mg Sodium 117 mg

Ingredients 1 1/2 lb skinless, boneless chicken breast halves - cut into 1 inch cubes 2 limes, zested and juiced 2 tbsp grated fresh ginger root 1 3/4 C. coconut milk 1/2 tsp white sugar 1 C. jasmine rice

1 tbsp sesame oil 1 tbsp honey 1/4 C. sweetened flaked coconut

Directions 1. Get a large mixing bowl: Combine in it the chicken breast cubes with lime juice, lime zest, and grated ginger. Stir them. Place the mix aside for 22 min. 2. Place a small saucepan over medium heat. Stir in the coconut milk and sugar. Cook them until they start simmering. Add the rice. Lower the heat and cook them for 22 min. 3. Place a large pan over medium heat. Heat the oil in it. Stir in the chicken with marinade. Cook them for 4 min. 4. Add the honey and cook them for 2 min. Drain the rice and place it aside to cool down slightly. 5. Serve your honey chicken with rice and coconut flakes warm. 6. Enjoy.

Coconut Zesty Chicken Stir Fry

53

HERBED

Coconut Chicken Stir Fry

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 506 kcal Fat 12.1 g Carbohydrates 60g Protein 36.9 g Cholesterol 78 mg Sodium 804 mg

Ingredients 2 C. uncooked jasmine rice 1 quart water 3/4 C. coconut milk 3 tbsp soy sauce 3 tbsp rice wine vinegar 1 1/2 tbsp fish sauce 3/4 tsp red pepper flakes 1 tbsp olive oil 1 medium onion, sliced

2 tbsp fresh ginger root, minced 3 cloves garlic, minced 2 lb skinless, boneless chicken breast halves - cut into 1/2 inch strips 3 shiitake mushrooms, sliced 5 green onions, chopped 1 1/2 C. chopped fresh basil leaves

Directions 1. Cook the rice according to the directions on the package. 2. Get a mixing bowl: Whisk in it the coconut milk, soy sauce, rice wine vinegar, fish sauce, and red pepper flakes. 3. Place a large pan over medium heat: heat the oil in it. Cook in it the onion, ginger, and garlic. Add chicken and cook them for 4 min. 4. Add the coconut milk and coco the sauce until it lowers by 1/3 of it. Add the mushrooms, green onions, and basil. Coo them for 3 min. Serve your stir fry warm with some rice. 5. Enjoy.

54

Herbed Coconut Chicken Stir Fry

Fried

Teriyaki Chicken Rice

Prep Time: 15 mins Total Time: 23 mins Servings per Recipe: 4 Calories 506 kcal Fat 16.5 g Carbohydrates 55.3g Protein 32 g Cholesterol 65 mg Sodium 800 mg

Ingredients 1 lb skinless, boneless chicken breasts, cut into thin strips 1/4 C. teriyaki sauce, divided 3 tbsp vegetable oil, divided 3 scallions, thinly sliced 2 cloves garlic, minced 1 tbsp minced fresh ginger root

8 oz snow peas, trimmed 1/4 C. low-sodium chicken broth 4 C. cooked white rice 3 tbsp chopped roasted cashews

Directions 1. Get a large mixing bowl: Toss in it the chicken and 2 tbsp teriyaki sauce. 2. Place a large pan over medium heat. Heat 1 1/2 tbsp of oil in it. Cook in it the chicken for 6 min. Drain and place it aside. 3. Add the scallions, garlic, ginger, and remaining vegetable oil to the same pan. Cook them for 2 min. Add the broth with snow peas. Cook them for 4 min. 4. Add the rice, cooked chicken, and remaining teriyaki sauce. Cook them for 4 min. Fold in the cashews. Serve your stir fry warm. 5. Enjoy. 

Fried Teriyaki Chicken Ricey

55

BASMATI

Chicken Stir Fry Spears

Prep Time: 20 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 1095 kcal Fat 47.7 g Carbohydrates 86.7g Protein 77.8 g Cholesterol 270 mg Sodium 610 mg

Ingredients 2 C. basmati rice 4 C. water 1 tbsp vegetable oil 1 red onion, cut into 1/2-inch slices 3 1/2 lb skinless, boneless chicken thighs, cut into 2-inch strips 1 tbsp minced fresh ginger root 6 cloves garlic, minced 3 C. crimini mushrooms, cut in half 12 fresh asparagus, trimmed and cut into 2-inch pieces

2 small red bell peppers, cut into 1/2inch strips 1 tbsp fish sauce 1 egg 2 C. fresh basil leaves 1 C. fresh cilantro leaves, chopped 2 tbsp sesame seeds, for garnish tamari soy sauce to taste

Directions 1. Cook the rice according to the directions on the package. 2. Place a large wok or pan over medium heat. Heat the oil in it. Add the onion and cook it for 4 min. 3. Stir in the chicken with ginger and garlic. Cook them for 8 min. Stir in the mushrooms, asparagus, bell peppers, and fish sauce. Cook them for 7 min. 4. Stir in the basil and cook them for 1 min. Serve your stir fry right away with the white rice. 5. Enjoy.

56

Basmati Chicken Stir Fry Spears

American

Parsley Chicken Stir Fry

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 6 Calories 425 kcal Fat 9.4 g Carbohydrates 61.2g Protein 21.2 g Cholesterol 44 mg Sodium 786 mg

Ingredients 2 C. uncooked white rice 4 C. water 1 tbsp olive oil 1 tsp garlic salt 1 tsp black pepper 1 tsp dried parsley 3 skinless, boneless chicken breast halves, cut into strips 2 C. chopped broccoli

1 C. sliced carrots 1 C. sugar snap peas 1 (10.75 oz) can condensed cheddar cheese soup, such as Campbell's(R) 1/2 C. shredded Cheddar cheese

Directions 1. Cook the rice according to the directions on the package. 2. Place a large skillet over medium heat. Heat the oil in it. Add the garlic salt, black pepper, chicken and parsley. Cook them for 8 min. 3. Add the broccoli, carrots, and snap peas. Put on the lid and cook them for 7 min. 4. Add the condensed Cheddar cheese soup. Stir them well. Cook them until they start simmering while stirring them often. 5. Serve your stir fry hot with rice. 6. Enjoy.

American Parsley Chicken Stir Fry

57

SPICY

and Creamy Brown Rice Salad

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 451 kcal Fat 13.7 g Carbohydrates 76.9g Protein 8.3 g Cholesterol 41 mg Sodium 218 mg

Ingredients 1 1/2 C. brown rice 4 C. water 1 (10 oz.) can asparagus tips, drained 1 red bell pepper, seeded and diced 2 red apples, cored and diced 1/4 C. golden raisins 1/2 C. heavy cream

1 tsp curry powder 1 tsp lemon juice salt and pepper to taste

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

60

In a pan, add the rice and water and bring to a boil. Reduce the heat to low and simmer, covered for about 30 minutes. Drain, if necessary and keep aside to cool. Meanwhile in a bowl, place the golden raisins and fill with enough hot water to cover and keep aside for about 20 minutes to plump. Drain well. In a medium bowl, add the cream and beat till soft peaks form. Fold in the curry powder, lemon juice, salt and pepper. In another bowl, mix together the brown rice, asparagus, red pepper, apples and raisins. Fold into the curry cream and refrigerate to chill till serving.

Spicy and Creamy Brown Rice Salad

Basmaati

Rice 101

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 6 Calories 216 kcal Fat 5.4 g Carbohydrates 38.9g Protein 3.9 g Cholesterol 0 mg Sodium 394 mg

Ingredients 1 1/2 C. basmati rice 2 tbsp vegetable oil 1 (2 inch) piece cinnamon stick 2 pods green cardamom 2 whole cloves 1 tbsp cumin seed

1 tsp salt 2 1/2 C. water 1 small onion, thinly sliced

Directions 1. In a bowl, place the rice and enough water to cover. 2. Keep aside for about 20 minutes. 3. In a large pan, heat the oil on medium heat and sauté the cinnamon stick, cardamom pods, cloves and cumin seed for about 1 minute. 4. Stir in the onion and sauté for about 10 minutes. 5. Drain the water from the rice and stir into the pan. 6. Stir fry the rice for a few minutes or till lightly toasted. 7. Add the salt and water and bring to a boil. 8. Reduce the heat to low and simmer, covered for about 15 minutes. 9. Remove from the heat and keep aside for about 5 minutes. 10. With a fork, fluff the rice before serving.

Basmaati Rice 101

61

CHENNAI STYLE

Rice Pilaf

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 188 kcal Fat 0.7 g Carbohydrates 40.1g Protein 4.1 g Cholesterol 2 mg Sodium 440 mg

Ingredients 1/4 C. water 1 (14.5 oz.) can chicken broth 1 C. long grain rice 1 tsp curry powder 1/2 tsp garlic powder 1/4 tsp ground cinnamon 1/8 tsp paprika

2 pinches ground cloves 1 small onion, coarsely chopped

Directions 1. In a pan, add the water and chicken broth and bring to a boil. 2. In a bowl, mix together the rice, curry powder, garlic powder, cinnamon, paprika and cloves. 3. Add spiced rice and onion to the boiling broth and cook, covered for about 20-25 minutes.

62

Chennai Style Rice Pilaf

Cashew

and Clove Rice

Prep Time: 35 mins Total Time: 55 mins Servings per Recipe: 4 Calories 374 kcal Fat 15.3 g Carbohydrates 54.2g Protein 7.3 g Cholesterol 0 mg Sodium 1830 mg

Ingredients 3 tbsp corn oil 1 onion, finely chopped 1 clove garlic, minced 1/2 C. chopped red bell pepper 3 whole cloves 1 C. long grain rice 4 C. water 1 tbsp salt 1 tbsp cayenne pepper 1 C. chopped fresh broccoli

1/2 C. corn kernels 1/2 C. fresh green beans, cut into 1 inch pieces 1/2 carrot, chopped 1/4 C. water 1/2 tsp ground turmeric 1 1/2 tbsp ground black pepper 1/4 C. roasted cashews 1/4 C. chopped fresh cilantro

Directions 1. In a large pan, heat the corn oil on medium-high heat and sauté the onion, garlic, red bell pepper and whole cloves for about 10 minutes. 2. Add the rice and cook, stirring continuously for about 1 minute. 3. Add 4 C. of the water, salt and cayenne pepper and bring to a boil. 4. Reduce the heat to medium-low and simmer, covered for about 20 minutes. 5. Meanwhile in a microwave safe bowl, place the broccoli, corn, green beans, carrot, and 1/4 C. of the water and microwave, covered at full power for about 2-4 minutes. 6. Gently stir in the vegetables into the rice with the turmeric, black pepper and cashews. 7. Serve with a garnishing of the cilantro.

Cashew and Clove Rice

63

TROPICAL

Mango Chicken & Rice

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 379 kcal Fat 3g Carbohydrates 53.8g Protein 27.1 g Cholesterol 61 mg Sodium 347 mg

Ingredients 1 tsp curry powder 1/2 tsp salt 1/4 tsp black pepper 4 skinless, boneless chicken breast halves 1 C. chicken broth 1/2 C. water

1/2 C. white wine 1 C. long-grain white rice 1 tbsp brown sugar 1 tbsp dried parsley 1 C. diced mango

Directions 1. 2. 3. 4.

In a bowl, mix together the curry powder, 1/4 tsp of the salt and black pepper. Add the chicken pieces and coat with the mixture generously. In a nonstick skillet, mix together the rice, wine, broth and water. Stir in the remaining 1/4 tsp of the salt and all the ingredients and place the chicken pieces on the top, then bring to a boil. 5. Reduce the heat to low and simmer, covered for about 20-25 minutes. 6. Remove everything from the heat and keep aside covered for about 5 minutes before serving.

64

Tropical Mango Chicken & Rice

Okra

Prep Time: 15 mins

and Rice

Total Time: 1 hr Servings per Recipe: 6 Calories 281 kcal Fat 10.8 g Carbohydrates 32.3g Protein 13 g Cholesterol 27 mg Sodium 583 mg

Ingredients 1 lb. turkey bacon - cooked and crumbled 1 large onion, chopped 3 C. sliced fresh or frozen okra 1 (14.5 oz.) can chicken broth

1 C. uncooked rice 1 1/2 C. water

Directions 1. 2. 3. 4. 5. 6. 7.

Heat a large skillet on medium-high heat and cook the bacon till browned completely. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. Drain the grease from the skillet, leaving a little inside. In the same skillet, add the onion on medium-high heat and sauté for about 3 minutes. Stir in the crumbled bacon, sliced okra and chicken broth. Reduce the heat and simmer for about 15 minutes. Stir in the rice and water and simmer, covered for about 20 minutes.

Okra and Rice

65

SOUTHWESTERN

Gumbo

Prep Time: 30 mins Total Time: 1 hr 10 mins Servings per Recipe: 12 Calories 186 kcal Fat 3.7 g Carbohydrates 24.5g Protein 14.3 g Cholesterol 29 mg Sodium 376 mg

Ingredients 6 slices bacon, cut into 1 inch pieces 1 onion, diced 4 skinless, boneless chicken breast halves - cut into 1 inch cubes 2 (16 oz.) packages frozen cut okra 10 fresh cayenne peppers, chopped (optional)

1 (14.5 oz.) can diced tomatoes with juice 2 (10 oz.) cans diced tomatoes with green chili peppers 1 C. long grain white rice 3 C. water

Directions 1. Heat a large Dutch oven on medium-high heat and cook the bacon till browned completely. 2. Add the onion, chicken cubes and okra and stir fry for about 15 minutes. 3. Stir in the cayenne peppers, tomatoes, and diced tomatoes with green chilies, rice and water and reduce the heat to medium-low. 4. Simmer for about 20 minutes.

66

Southwestern Gumbo

Homey

Winter Casserole

Prep Time: 10 mins Total Time: 2 hrs 10 mins Servings per Recipe: 10 Calories 348 kcal Fat 10.8 g Carbohydrates 39g Protein 23 g Cholesterol 58 mg Sodium 322 mg

Ingredients 2 C. uncooked white rice 1 (3 lb.) whole chicken, cut into pieces 2 (28 oz.) cans whole peeled tomatoes, chopped, juice reserved 2 C. small fresh okra

2 bay leaves 5 C. chicken broth salt and black pepper to taste

Directions 1. 2. 3. 4. 5. 6.

Set your oven to 350 degrees F before doing anything else. In the bottom of a 10x15-inch baking dish, spread the rice evenly. Top with the chicken pieces, followed by the tomatoes, okra, and bay leaves. Place the broth and reserved tomato juice and season with the salt and pepper. Cook in the oven, covered for about 2 hours. Discard the bay leaves before serving.

Homey Winter Casserole

67

JAMAICAN

Veggie Stew

Prep Time: 30 mins Total Time: 2 hrs 10 mins Servings per Recipe: 6 Calories 235 kcal Fat 1.5 g Carbohydrates 48.8g Protein 10.5 g Cholesterol 0 mg Sodium 218 mg

Ingredients 1 C. uncooked brown rice water 1/2 lb. collard greens, chopped 2 cloves garlic, peeled 1 (10 oz.) package frozen okra 1 (28 oz.) can whole peeled tomatoes, chopped, with liquid 1 chayote squash, diced 2 cloves garlic, crushed 1/4 tsp ground ginger

1/4 tsp dried dill weed 1/4 tsp ground cumin 1 tbsp chopped fresh cilantro 1 (16 oz.) can kidney beans, rinsed and drained 1 (6 oz.) can tomato paste all-purpose flour, as needed

Directions 1. In a pan, add the brown rice and water on high heat and bring to a boil. 2. Reduce the heat to medium-low and simmer, covered for about 45-50 minutes. 3. In a pan, place the collard greens, 2 peeled whole garlic cloves and enough water to cover and boil for about 15 minutes. 4. Drain well. 5. In another large pan, add the okra, tomatoes, chayote squash and 2 crushed garlic cloves and bring to a boil. 6. Cook for about 5 minutes. 7. Reduce to a simmer and stir in the collard greens, ground ginger, dill weed, ground cumin and cilantro and simmer for about 40-60 minutes. 8. In a bowl, add the kidney beans and tomato paste and mash well. 9. In the pan, add the mashed beans mixture and cooked rice and mix well. 10. Stir in a spoonful of flour to thicken. 11. Adjust the seasonings to taste. 70

Jamaican Veggie Stew

Old-Fashioned

Middle-Eastern Stew

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 552 kcal Fat 19.1 g Carbohydrates 67g Protein 25.5 g Cholesterol 72 mg Sodium 325 mg

Ingredients 2 tbsp extra-virgin olive oil 1/4 C. crushed garlic 2 lb. cubed leg of lamb meat 1 tsp ground cumin 1 tsp chopped fresh mint 1 tsp ground dried turmeric 1 tsp chopped fresh rosemary 2 (14.5 oz.) cans diced tomatoes, drained 2 tbsp tomato paste 1 lb. baby okra

1 tsp lemon juice 1 C. water 1 tbsp butter 1 C. thin egg noodles 2 C. long grain rice 2 C. chicken broth 2 C. water 1 pinch salt and pepper to taste 1 tsp olive oil

Directions 1. 2. 3. 4.

In a large skillet, heat the olive oil on medium heat and sauté the garlic till transparent. Add the cubed lamb and sear till browned from all sides. Season with the cumin, mint, turmeric and rosemary and cook for about 5 minutes. Stir in the diced tomatoes, tomato paste, okra, lemon juice and water and reduce the heat to low. 5. Simmer, covered for about 45 minutes. 6. Meanwhile in a pan, melt the butter on medium heat and sauté the egg noodles till toasted. 7. Add the chicken broth and water and bring to a boil. 8. Stir in the rice and reduce the heat to low. 9. Simmer, covered for about 15 minutes. 10. Stir the salt, pepper and olive oil before serving. 11. Serve the lamb stew over the rice pilaf.  Old-Fashioned Middle-Eastern Stew

71

VEGGIE

Burgers In Jamaica

Prep Time: 2 mins Total Time: 17 mins Servings per Recipe: 6 Calories 531 kcal Carbohydrates 92.6 g Cholesterol 0 mg Fat 9.7 g Protein 17.5 g Sodium 1307 mg

Ingredients 2 tbsps olive oil 2 1/4 C. chopped onion 3 cloves garlic, minced 1 habanero pepper, chopped 1 1/2 tbsps grated fresh ginger root 1 tsp salt 3/4 tsp ground allspice 3/4 tsp ground nutmeg 2 1/4 C. cooked black beans, rinsed and drained

2 1/4 C. cooked long-grain white rice 2 1/2 C. dry bread crumbs 6 hamburger buns, split

Directions 1. Get a frying pan and get 1 tbsp of olive hot. Stir fry garlic and onions for 4 mins. 2. Combine habanero and keep stir frying until everything is soft. Set aside in a bowl. 3. In the same bowl, mix, with your hands: bread crumbs, rice, and beans. Season with: nutmeg, ginger, salt, and allspice. 4. Shape into burgers. 5. Heat oil again in frying pan and fry your burgers for 10 mins. 6. Add buns and enjoy.

72

Veggie Burgers In Jamaica

Caribbean Rice

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 2 Calories 398 kcal Carbohydrates 71.6 g Cholesterol 0 mg Fat 10.7 g Protein 6.1 g Sodium 11 mg

Ingredients 1 tbsp vegetable oil 1/2 large onion, sliced 1/2 red apple, cored and sliced 1 pinch curry powder 1 C. water 2/3 C. brown rice

1 tsp dark molasses or treacle 1 small banana, sliced 1 tbsp unsweetened flaked coconut

Directions 1. Get a saucepan. With medium heat, get your oil hot. 2. Stir fry apples and onions until the onions are translucent. Combine your curry and water. 3. Get the water boiling and then mix in rice and molasses. Place a lid on the pan. Set heat to low. Cook for 30 mins. 4. Add banana, and garnish with coconut. 5. Enjoy.

Caribbean Rice

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