Chef Robert Irvine’s Healthy Rice Recipes 3 Ways



Rice is sometimes called the forbidden carbohydrate, however that is a misnomer. Rice could make a fantastic base for a protein-rich meal. Flip a boring carb into an thrilling entrée with these three recipes.
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| Black-Eyed Pea And Sausage Rice |
Each rice dish begins with a sizzling pan. If the pan is just not sizzling, we won’t toast the rice. Toasting the rice is what opens the kernel up and brings taste. Not within the temper for sausage? Make this dish your personal with chorizo, flank steak, or salmon as an alternative. Do not love black-eyed peas? Substitute together with your bean of selection. When you add the orange juice to layer taste and lower fats, you will scent the delight of a completed product.

Components
• Brown rice, 1 cup (cooked)
• Black-eyed peas, four oz.
• Italian candy sausage, three oz.
• Orange juice, 1 orange
• Scallions, 2
• Onion, ½
• Grapeseed oil, 1 tbsp
• Salt, to style
• Pepper, to style

Instructions
1. Flip the warmth up. Add grapeseed oil to the pan and permit to warmth.
2. Cube onion and place in pan to caramelize.
three. Add the sausage and sauté with the onion. Add black-eyed peas.
four. Add cooked brown rice to the pan. Combine.
5. Add salt and pepper to style.
6. Squeeze within the juice of an orange.
7. Garnish with scallions.

Diet Details
Serving measurement: 1 bowl
Recipe yields: 1 serving
Energy: 632
Fats: 26 g
Carbs: 80 g
Protein: 28 g

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| Chickpea And Cilantro Rice |
Flip a vegetarian meal into a whole protein with this new tackle rice and beans. After coating your pan in grapeseed oil (which Chef Irvine recommends as an alternative of olive oil due to its lack of style and low heating level), add your chickpeas to the pan. With this dish, the true taste punch comes from the mixture of cilantro, curry powder, and lemon juice.

Components
• Brown rice, 1 cup (cooked)
• Chickpeas, ¼ cup
• Curry powder, 1 tbsp
• Onion, ½
• Grapeseed oil, 1 tbsp
• Water, as wanted
• Lemon, ½
• Cilantro, 1 oz.
• Salt, to style

Instructions
1. Flip the warmth up. Add grapeseed oil to the pan and permit to warmth.
2. Cube onion and place in pan to caramelize. Permit to sizzle.
three. Add chickpeas and curry powder.
four. Add cooked rice to the pan. Stir and permit flavors to meld.
5. Add water to the pan to create a sauce.
6. Squeeze the lemon juice into the pan to carry the flavors collectively. Add cilantro.
7. Add salt to style.

Diet Details
Serving measurement: 1 bowl
Recipe yields: 1 serving
Energy: 462
Fats: 18 g
Carbs: 70 g
Protein: 10 g

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| Cauliflower Rice |
Profit from cauliflower with this dish that makes greens the star. The added crunch from protein-rich nuts and recent aroma from the picked basil make this one well-rounded meal.

Components
• Grapeseed oil, 1 tbsp
• Cauliflower, four oz.
• Garlic, 1 tsp
• Brown rice, 1 cup
• Water, as wanted
• Toasted pecans, 1 oz.
• Basil, 1 oz.
• Salt, to style

Instructions
1. Add grapeseed oil to the pan and permit to warmth.
2. Add in cauliflower florets. Permit to caramelize to a golden brown.
three. Add garlic and rice. Permit flavors to meld.
four. Add water to steam and permit cauliflower to prepare dinner al dente.
5. Add toasted pecans and a pinch of salt.
6. Decide basil as an alternative of chopping to maintain the flavour intact and the herb inexperienced. Add to dish and serve.

Diet Details
Serving measurement: 1 dish
Recipe yields: 1 serving
Energy: 568
Fats: 36 g
Carbs: 56 g
Protein: 11 g

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