Pasta, Risotto, and Rice (15 page)

Serves 4
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Prep time: 10 minutes
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Cooking time: 35 minutes

This is a great recipe for leftover risotto. If you’re starting from scratch, the best idea would be to make the risotto the day before and refrigerate the mixture until you’re ready to shape it into patties. For a fresh burst of flavor, add fresh thyme, parsley, or basil to the rice mixture before shaping it.

2 tablespoons olive oil

¼ cup chopped shallots

1 cup Arborio (short grain) rice

5 cups reduced-sodium beef broth

½ cup shredded Parmesan cheese

½ ounce dried porcini mushrooms

Heat 1 tablespoon of the oil in a medium saucepan over medium heat. Add the shallots and cook for 2 minutes, until soft. Add the rice and cook for 2 minutes, until the rice is translucent, stirring frequently. Add ½ cup of the broth and simmer until the liquid is absorbed, stirring frequently. Continue adding broth once the liquid is absorbed, ½ to 1 cup at a time, and stir frequently until all the liquid is absorbed and the rice is tender, reserving 1 cup of the broth for the sauce (the entire process will take about 20 minutes). Add the cheese and stir until the cheese melts. Remove from the heat and season to taste with salt and freshly ground black pepper. Let cool completely.

Meanwhile, combine the remaining 1 cup of broth and the dried mushrooms in a small saucepan over medium heat. Bring to a simmer and cook for 10 minutes. Drain the mushrooms and strain the broth through a fine-mesh sieve, reserving the broth and the mushrooms. Transfer the broth and mushrooms to a serving bowl.

Shape the cooled risotto into 8 equal patties, each about 1 inch thick. Heat the remaining 1 tablespoon of oil in a large skillet over medium-high heat. Add the risotto patties and cook for 2 to 3 minutes per side, until golden brown. Drain on paper towels and keep warm. Serve alongside the mushroom sauce.

Nutrients per serving:

Calories: 395
Fat: 12g
Saturated Fat: 4g
Cholesterol: 10mg
Carbohydrate: 50g
Protein: 16g
Fiber: 2g
Sodium: 324mg

Chicken Fried Rice with Cumin and Apricots

Serves 4
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Prep time: 10 minutes
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Cooking time: 10 minutes

This dish gives a nod to the wonderful flavor combinations of northern Africa. The smokiness of cumin pairs nicely with the sweetness of dried apricots. You may also substitute dried mango for the apricots, if desired. For added flavor, fold in chopped fresh cilantro just before serving.

2 tablespoons olive oil

½ cup chopped scallions (white and green parts)

2 cups shredded or cubed cooked chicken (such as rotisserie chicken or
leftover roasted or grilled chicken)

2 cups cooked white rice

1 cup diced dried apricots

2 teaspoons ground cumin

Heat the oil in a large saucepan over medium-high heat. Add the scallions and cook for 2 minutes, until soft. Add the chicken and cook for 2 minutes, until golden brown, stirring frequently. Add the rice, apricots, and cumin and cook for 3 to 5 minutes to heat through, stirring frequently. Season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 396
Fat: 11g
Saturated Fat: 2g
Cholesterol: 62mg
Carbohydrate: 49g
Protein: 25g
Fiber: 3g
Sodium: 65mg

Rice Salad with Grape Tomatoes, Zucchini, and Smoked Turkey

Serves 4
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Prep time: 10 to 15 minutes

Rice salads are a nice change from traditional pasta salads, and they travel well for picnics and other away-from-home gatherings. When you buy the turkey for this dish, buy it from the deli unsliced so you can dice it yourself.

2 cups cooked white rice

8 ounces smoked turkey, diced

1 medium zucchini, diced

1 cup grape tomatoes, halved

2 tablespoons olive oil

1 tablespoon apple cider vinegar

Combine all the ingredients in a large bowl and toss. Season to taste with salt and freshly ground black pepper and serve chilled or at room temperature.

Nutrients per serving:

Calories: 234
Fat: 8g
Saturated Fat: 1g
Cholesterol: 22mg
Carbohydrate: 27g
Protein: 13g
Fiber: 1g
Sodium: 530mg

Creole Rice with Andouille and Chicken

Serves 4
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Prep time: 10 minutes
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Cooking time: 20 to 25 minutes

A real Creole dish would have a lot more ingredients, but you can still enjoy this incredibly flavorful, robust meal thanks to the Creole seasoning (sold in the spice aisle) and the super-flavorful smoked andouille sausage. For added kick, feel free to add hot sauce right before serving.

1 tablespoon olive oil

8 ounces boneless, skinless chicken breasts, cut into 1-inch cubes

1 tablespoon Creole seasoning (preferably salt-free)

8 ounces andouille sausage, diced

2 cups cooked white rice

1 (28-ounce) can diced tomatoes

Heat the oil in a medium saucepan over medium-high heat. Add the chicken and cook for 3 to 5 minutes, until golden brown on all sides, stirring frequently. Add the Creole seasoning and stir to coat. Add the sausage and rice and cook for 1 minute, stirring constantly. Add the tomatoes and simmer for 5 minutes to heat through. Season to taste with salt and freshly ground black pepper before serving.

Nutrients per serving:

Calories: 405
Fat: 16g
Saturated Fat: 5g
Cholesterol: 83mg
Carbohydrate: 31g
Protein: 32g
Fiber: 2g
Sodium: 996mg

Curried Rice and Vegetables with Cashews

Serves 4
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Prep time: 5 minutes
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Cooking time: 20 to 25 minutes

Select your favorite vegetable combination for this dish. You may also use any combination of fresh vegetables. I love the sweet crunch of cashews with the warm curry, but you may substitute almonds if you wish.

2 cups reduced-sodium chicken broth

1 tablespoon curry paste, mild or hot, or more to taste

1 cup long grain white rice

2 cups frozen mixed vegetables for stir-fry
(snap peas, carrots, mushrooms, baby corn, or others), thawed slightly

1 cup dry-roasted cashews

Whisk together the broth and curry paste in a medium saucepan. Add the rice and set the pan over high heat. Bring to a boil, decrease the heat to low, cover, and cook for 15 minutes. Add the vegetables, cover, and cook for 5 more minutes, until the liquid is absorbed, the rice is tender, and the vegetables are softened. Remove from the heat and season to taste with salt and freshly ground black pepper. Spoon the rice mixture into serving bowls and top with the cashews.

Nutrients per serving:

Calories: 431
Fat: 17g
Saturated Fat: 4g
Cholesterol: 2mg
Carbohydrate: 59g
Protein: 13g
Fiber: 4g
Sodium: 720mg

Pork Fried Rice

Serves 4
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Prep time: 10 minutes
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Cooking time: 15 minutes

You can also make this dish with leftover cooked pork tenderloin, pork chops, or chicken. And feel free to add a variety of vegetables to incorporate more color and nutrients—some of my favorites are diced carrots, red and green bell peppers, zucchini, and baby corn. Also, many fried rice recipes call for chilled, cooked rice, so if you have the time (or better yet, leftover rice), use cold rice when preparing this dish. Don’t worry if you don’t have the time; warm rice works, too.

1 cup long grain white rice

5 teaspoons olive oil

2 large eggs, lightly beaten

12 ounces pork loin, cubed

½ cup chopped scallions (white and green parts)

¼ cup reduced-sodium soy sauce

Cook the rice according to the package directions.

Meanwhile, heat 2 teaspoons of the oil in a small skillet over medium heat. Add the eggs and cook for 3 minutes, until cooked through, stirring frequently. Remove from the heat.

Heat the remaining 3 teaspoons of oil in a large skillet over medium heat. Add the pork and cook for 5 minutes, until golden brown on all sides, stirring frequently. Add the scallions and soy sauce and cook for 2 minutes, until the scallions are tender. Fold in the rice and cooked eggs and cook for 1 minute to heat through. Remove from the heat and season to taste with salt and freshly ground black pepper before serving.