Beth's Core Recipe Box

Rice Pudding

Core Board Recipe
Tried and True

1 1/2 cups cooked brown rice
2 cups skin milk
1/3 cup splenda (ithink makes it very sweet so if you don't like too sweet i would add slowly.)
1 egg
1tsp vanilla
cinnamon

Put cooked rice in a saucepan. Blend in 1- 1/2 cups of skim milk and the splenda. Cook, stirring every few minutes,over medium for approximately 10-15 min,until milk is absorbed and is creamy. wisk egg,vanilla and 1/2 cup more of milk in a sepearte bowl and then add to pan.

stir continuously until thick and creamy. Remove from heat.

spoon into dessert dishes and sprinkle with cinnamon. Delicious hot or cold.

Brown Rice California Rolls
Source: Weight Watchers

1/2 cup rice, uncooked brown, short-grain (not instant)
1 tsp rice vinegar
4 sheets nori seaweed
6 oz cooked Alaskan king crab leg, or four 1.5 oz crabstick legs
1/2 medium avocado, Haas, sliced
1/2 cup cucumber(s), julienned
8 tsp low-sodium soy sauce
Instructions
1. Preheat oven to 300ºF.
2. In a medium saucepan, combine 1 1/2 cups of water, rice and vinegar; set pan over high heat and bring to a boil. Reduce heat to low, cover and simmer until liquid is absorbed and rice sticks together, about 30 to 35 minutes total; remove from heat and let cool.
3. Meanwhile, place seaweed sheets on a baking sheet and place in oven. Toast until warm and soft, about 1 to 2 minutes. Arrange seaweed on a flat surface or bamboo sushi mat. With wet hands, press rice onto seaweed (about 1/4 cup per sheet) to within 1/2-inch of edges. Press until rice is flat and forms an even layer.
4. Arrange 1/4 of each crab, avocado and cucumber down center of each sheet. Starting from one end and pressing down gently, roll up seaweed into a tight roll.
5. Using a wet, sharp knife, slice each roll crosswise into 4 pieces (discard the ends if they have no rice or filling). Serve with soy sauce on the side. Yields 4 pieces sushi (1 full roll) plus 2 teaspoons of soy sauce per serving.
Chef Tips
We renovated California Rolls by:
1. Using brown rice to boost B vitamins and fiber.
2. Be creative. Add any vegetables to the rolls, as desired

Cabbage Roll Casserole
(6 servings)
1 1/2 lbs ground beef
2 med. onions, chopped
1 clove garlic, minced
1 tsp salt
1/4 tsp pepper
1 14 oz can tomato sauce (I used 2 8 oz)
1 can water (equal to sauce)
1/2 c uncooked long grain brown rice
4 c cabbage, shredded (can buy pre-shredded bags)

Brown beef, onions and garlic. Add sauce, water, salt, and pepper. Bring to a boil. Stir in rice and cover. Simmer 40 mins. Place 2/3 of the cabbage in a greased baking dish (I used 13 x 9 glass), cover with 1/2 of the meat mixture. repeat with remaining cabbage and beef. Cover and bake at 350 for 1 hour. You can serve w/ ff sour cream

Chicken Fried Rice
Source: Weight Watchers


Ingredients
2 sprays cooking spray
4 large egg white(s)
1/2 cup scallion(s), chopped, green and white parts
2 medium garlic clove(s), minced
12 oz uncooked boneless, skinless chicken breast, diced
1/2 cup carrot(s), diced
2 cup cooked brown rice, regular or instant, kept hot
1/2 cup frozen green peas, thawed
3 Tbsp low-sodium soy sauce
Instructions
1. Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes. Remove from pan and set aside.
2. Off heat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; sauté until chicken is golden brown and cooked through, stirring frequently, about 5 minutes. 3. Stir in reserved egg whites, cooked brown rice, peas and soy sauce; cook until heated through, about 1 minute. Yields about 1 cup per serving.

Creamy Spiced Brown Rice Cereal

Source: Weight Watchers

Ingredients
1 1/4 cup fat-free skim milk
3/4 cup quick cooking brown rice
1 medium apple(s), Royal Gala, peeled, cored and coarsely chopped
4 1/2 tsp McNeil Nutritionals SPLENDA No Calorie Sweetener
1/8 tsp ground cinnamon
1/8 tsp ground nutmeg
1/4 cup plain fat-free yogurt, preferably Greek

Instructions
1. Brink milk to a boil in a medium saucepan. Stir in rice. Reduce heat to low; cover and simmer 5 minutes.
2. Stir in apple, Splenda, cinnamon and nutmeg. Cover and simmer 5 minutes or until rice is tender.
3. Remove from heat and stir in yogurt. Spoon into small bowls and top with additional yogurt and diced apple, if desired. Yields about 1 cup per serving.

Brown Rice Pancake-Omelet
Source: weight watchers


1/2 cup cooked brown rice
1 large egg(s)
2 medium egg white(s)
1 medium scallion(s) sliced
1 tsp soy sauce

Instructions
Mix all ingredients thoroughly together in a medium bowl. Heat a small nonstick skillet over medium-high heat. Add enough rice-egg mixture to coat the bottom of the pan. Cook for 2 minutes, shake the pan to loosen the pancake. Flip and cook for one minute more. Remove from pan, set aside and cover to keep warm. Repeat with remaining mixture to make 3 pancakes.

Chicken & Rice Stuffed Bell Pepper

Place chicken breasts & salsa into crockpot and cook on low for 8 hours.

Prepare brown rice as per package directions.

Cut tops off bell peppers and seed.

Shred chicken breasts and mix with rice mixture. You may add some FF cheese or sour cream if you like.

Stuff bell peppers with mixture and bake in oven for about 30 minutes at 350. Top with FF sour cream, cheese, chives, olives, whatever you like!

Creole Rice
Source: The Low-Fat Way to Cook

1 tsp reduced-calorie margarine (points or sub a healthy oil)
1 cup uncooked long grain brown rice
1/2 cup chopped onion
1/2 cup chopped green pepper
14.5 oz can stewed tomatoes
13.75 oz can chicken broth
1 tsp dried parsley
1/2 tsp garlic powder
1/2 tsp dried oregano
1/4 tsp salt


Coat a large skillet with cooking spray; add margarine. Place over medium-high heat until margarine melts. Add rice; saute 2 to 3 minutes or until lightly browned, stirring frequently. Add onion and green pepper; saute 3-4 minutes or until veggies are tender. Remove from heat, set aside. Drain tomatoes, reserving liquid; set tomatoes aside. Add enough water to tomato liquid to equal 3/4 cup. Combine tomato liquid and hcicken broth in a medium saucepan; bring to a boil. Stir in rice mixture, tomato, parsley and remaining ingredients. Bring to a boil; cover, reduce heat, and simmer 20-25 minutes or until rice is tender and liquid is absorbed.
9 1/2 cup servings 107 calories .6g fat

Spicy Mexican Rice
Source: The Low-Fat Way to Cook

2/3 cup long-grain brown rice, uncooked
1/2 cup chopped onion
1/3 cup chopped green pepper
1 cup tomato
1/2 tsp chili powder
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp ground red pepper
1 1/2 cups beef broth

Coat skillet with cooking spray; place over medium-high heat until hot. Add rice, onion, and green pepper; saute until rice is lightly browned and vegetables are crisp-tender. Stir in tomato and remaining ingredients. Bring to a boil; cover, reduce heat, and simmer 20-25 minutes or until rice is tendre and liquid is absorbed. Yield: 6 srevings (94 caloreis .4g fat 1.0g fiber)

Lighter Jambalaya Recipe

Ingredients
1 tablespoon olive oil
1 large onion chopped
2 medium cloves garlic, peeled and chopped
1 large green bell pepper, seeded and chopped
2 ribs celery, diced
3 tablespoons fresh Italian parsley, minced
4 ounces extra-lean smoked ham cut into 1/2-inch cubes
5 ounces skinless, boneless chicken breast, diced
1 large bay leaf
1 teaspoon cayenne pepper, plus more to taste
1 (28-ounce) can diced tomatoes
1 (8-ounce) can tomato sauce
1 3/4 cup cold water
3/4 cup uncooked brown rice
1-1/2 pounds medium shrimp, peeled, deveined and chopped into bite-sized pieces
Salt, to taste


Instructions
Add oil to a large nonstick saucepan. Over medium heat, saute onions, garlic, green peppers and celery until onions are translucent. Add parsley, ham, chicken, bay leaf and 1 teaspoon cayenne pepper. Cook, stirring often, 5 to 6 minutes. Add tomatoes (with juices), tomato sauce and cold water. Gently simmer, uncovered, stirring occasionally, about 5 minutes. Pour rice into pan and stir well. Bring mixture to a boil. Reduce heat and simmer, uncovered, 45 minutes or until rice is cooked and most of the liquid is absorbed. Stir in shrimp and cook 5 minutes more. Remove bay leaf. Season to taste with cayenne pepper and salt.

Yield: 6 servings

Per serving: 304 calories, 16 percent calories from fat, 32 grams protein, 30 grams carbohydrates, 4 grams total fiber, 5 grams total fat, 187 milligrams cholesterol, 1031 milligrams sodium.

Skillet Beef, veggies and Brown Rice
Source: Betty Crocker Healthy Meals
Tried

2 cups chicken broth
1.5 cups uncooked instant brown rice
2 medium carrots, sliced, 1 cup
2 tsp oil
1/2 lb. beef top round steak, trimmed of fat and cut into thin strips
1/4 cup chopped onion
1 cup fresh sugar snap peas, strings removed
1 tsp Italian seasoning
1/2 tsp salt
1/4 tsp pepper

In saucepan, heat broth to boiling. Stir in rice and carrots; return to boiling. Reduce heat; cover nd simmer 6-8 minutes or until carrots are crisp-tender. Remove from heat. let stand 5 minutes.
Heat oil in skillet. Add beef and onion; cook about 8 minutes; stirring frequently, until beef is brown and onion is tender.
Stir in cooked rice mixture, peas, Italian seasoning, salt and pepper. Cover and cook until peas are tender. (add a small amount of water if too dry)

4 servings of 350 calories, 7g fat, 9g fiber, 21g protein