3 Healthy Rice Recipes For Weight Loss

3 Healthy Rice Recipes For Weight Loss

1 Tuna rice recipe 310 calories (1 serving)

Ingredients

3oz can tuna, drained

1 tbsp. extra virgin olive oil

1/4 cup onion, diced 1/4 cup brown rice (dry weight) or 3/4 cup cooked (rice double in weight after cooking)

1/2 cup tomatoes, crushed

1/4 cup corn

1/2 cup broccoli, cut into small florets

1 cloves garlic, crushed

1/8 tsp rosemary

2 tbsp water

1 tsp. fresh lemon juice Salt and pepper to taste

Preparation

In a saucepan bring salted water to a boil. Stir in rice. Reduce heat, cover and simmer for 20 minutes and set aside. Heat a non-stick fry pan with olive oil. Add garlic, onion and saute on low heat until softened, about 3-4 minutes. Add tomatoes broccoli, 2 tbsp water, rosemary, lemon juice, stirring until all combined. Season with salt and pepper. Simmer and cover until broccoli is tender about 8 minutes. Uncover and add corn, tuna, and the cooked rice. Stir and fry the mixture until heated through and combined and serve.

2 Chicken and rice with mushrooms recipe 350 calories (1 serving)  

Ingredients

3 oz shredded chicken breast, boiled

1 tsp. extra virgin olive oil

1/4 cup brown rice (dry weight) or 3/4 cup cooked

1/2 tsp marjoram

1 oz mushrooms, sliced

1/4 cup frozen peas

1/4 red bell pepper, diced

1/4 cup onion, diced

1 cloves garlic, crushed

Salt and black pepper

1 tsp of lemon juice

Preparation

In a saucepan bring salted water to a boil. Stir in rice. Reduce heat, cover and simmer for 20 minutes and set aside. Heat a non-stick fry pan with sesame oil. Add garlic, onion, red bell pepper and saute on low heat until softened, about 3-4 minutes. Add mushrooms, marjoram, lemon juice, stirring until all combined. Season with salt and pepper. Simmer and cover until mushrooms are tender about 3-4 minutes. Uncover and add shredded chicken breast, peas, and the cooked rice. Stir and fry the mixture until heated through and combined and serve.

3 Vegetable fried rice 220 calories (1 serving)

Ingredients

1 tsp olive oil 1/4 cup corn 1/4 cup brown rice (dry weight) or 3/4 cup cooked 1/4 cup bell pepper, diced 1/4 cup spring onion diced 1 tsp lemon juice (or lime if lemon not available) 1/8 tsp italian seasoning 1/8 tsp. coriander powder 1 garlic clove, crushed 4 oz canned tomato, crushed Pepper for seasoning and salt Handful fresh Coriander

Preparation

In a saucepan bring salted water to a boil. Stir in rice. Reduce heat, cover and simmer for 20 minutes and set aside. Heat non-stick fry pan with olive oil. Add garlic, , red bell pepper and saute on low heat until softened, about 3-4 minutes add tomato, italian seasoning, coriander powder, salt and black pepper. stirring until all combined. Add lemon juice, spring onion, corn. Stir and fry the mixture until heated through and combined Top with fresh coriander serve.