Rice is Nice! Healthy rice meals - low calorie, high protein and tasty!

Fried Rice                                                                                                            Serves 4

100g school prawns, cooked

100g eye bacon rashers, trimmed of fat, diced finely

2 large eggs, whisked

1 tsp sesame oil

½ chinese cabbage (wombok), shredded

1 medium carrot, cut in to fine matchsticks

1 red capsicum, sliced

1 green capsicum, sliced

2 cups cooked brown rice (approx ¾ raw rice should make 2 cups)

2 tblsp salt reduced soy sauce

2 tbslp kecap manis (sweet soy) sauce

¼ cup lightly toasted cashews

6 spring onions, sliced

1.     Heat a non-stick pan and spray with oil.  Cook bacon until crisp.  Drain on a plate lined with kitchen towel until required.

2.     Heat sesame oil in a the same frypan.  Add cabbage, carrot and capsicums and cook for 1-2 minutes.

3.     Add the rice, cook for a further 2 mins.  Add the sauces, the prawns, bacon and ½ the spring onions.  Toss to combine. Add the egg and mix until egg is just cooked.

4.     Serve on 4 plates, topped with cashews and remaining spring onions.


Lemon, spinach & asparagus risotto with char-grilled chicken            Serves 6

1 litre salt-reduced chicken stock

2 bunches asparagus, woody ends trimmed, cut in to 3cm pieces

2 cloves garlic, crushed

1 onion, finely chopped

2 cups Arborio rice

2 tblsp finely chopped fresh sage

2 tsp finely grated lemon rind

600g chicken breast fillets

100g goats cheese

1 bag baby spinach

1.     Place stock and 2 cups cold water in a saucepan and bring to a simmer.  Reduce heat to low.  Add asparagus to stock, cook for 2-3 mins until just tender.  Remove asparagus and put in fridge until required.

2.     Heat a non-stick pan and spray with oil.  Cook onion and garlic until soft, about 5 mins.  Add rice.  Reduce heat to low.  Add ½ cup stock mixture at a time to the rice mixture and stir until stock absorbed.  Repeat with remaining stock, ½ cup at a time, until all stock is absorbed and rice is tender and creamy.

3.     Meanwhile, combine ½ the sage with the lemon rind.  Add chicken fillets and a spray of oil in a medium bowl.  Toss chicken in mixture.  Heat char-grill and add chicken.  Cook for 3-4 mins each side or until cooked through.  Rest for 5 mins and then slice thinly.

4.     Stir goat’s cheese, asparagus and spinach through risotto.  Serve topped with sliced chicken.  Scatter with remaining sage leaves and a sprinkle of cracked pepper.

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