Chef Robert Irvine’s Healthy Rice Recipes 3 Ways

Rice is often referred to as the forbidden carbohydrate, but that’s a misnomer. Rice can make a great base for a protein-rich meal. Turn a boring carb into an exciting entrée with these three recipes.
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| Black-Eyed Pea And Sausage Rice |
Every rice dish starts with a hot pan. If the pan is not hot, we can’t toast the rice. Toasting the rice is what opens the kernel up and brings flavor. Not in the mood for sausage? Make this dish your own with chorizo, flank steak, or salmon instead. Don’t love black-eyed peas? Replace with your bean of choice. Once you add the orange juice to layer flavor and cut fat, you’ll smell the delight of a finished product.

• Brown rice, 1 cup (cooked)
• Black-eyed peas, 4 oz.
• Italian sweet sausage, 3 oz.
• Orange juice, 1 orange
• Scallions, 2
• Onion, ½
• Grapeseed oil, 1 tbsp
• Salt, to taste
• Pepper, to taste

1. Turn the heat up. Add grapeseed oil to the pan and allow to heat.
2. Dice onion and place in pan to caramelize.
3. Add the sausage and sauté with the onion. Add black-eyed peas.
4. Add cooked brown rice to the pan. Mix.
5. Add salt and pepper to taste.
6. Squeeze in the juice of an orange.
7. Garnish with scallions.

Nutrition Facts
Serving size: 1 bowl
Recipe yields: 1 serving
Calories: 632
Fat: 26 g
Carbs: 80 g
Protein: 28 g


| Chickpea And Cilantro Rice |
Turn a vegetarian meal into a complete protein with this new take on rice and beans. After coating your pan in grapeseed oil (which Chef Irvine recommends instead of olive oil because of its lack of taste and low heating point), add your chickpeas to the pan. With this dish, the real flavor punch comes from the combination of cilantro, curry powder, and lemon juice.

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

1. Turn the heat up. Add grapeseed oil to the pan and allow to heat.
2. Dice onion and place in pan to caramelize. Allow to sizzle.
3. Add chickpeas and curry powder.
4. Add cooked rice to the pan. Stir and allow flavors to meld.
5. Add water to the pan to create a sauce.
6. Squeeze the lemon juice into the pan to bring the flavors together. Add cilantro.
7. Add salt to taste.

Nutrition Facts
Serving size: 1 bowl
Recipe yields: 1 serving
Calories: 462
Fat: 18 g
Carbs: 70 g
Protein: 10 g


| Cauliflower Rice |
Make the most of cauliflower with this dish that makes vegetables the star. The added crunch from protein-rich nuts and fresh aroma from the picked basil make this one well-rounded meal.

• Grapeseed oil, 1 tbsp
• Cauliflower, 4 oz.
• Garlic, 1 tsp
• Brown rice, 1 cup
• Water, as needed
• Toasted pecans, 1 oz.
• Basil, 1 oz.
• Salt, to taste

1. Add grapeseed oil to the pan and allow to heat.
2. Add in cauliflower florets. Allow to caramelize to a golden brown.
3. Add garlic and rice. Allow flavors to meld.
4. Add water to steam and allow cauliflower to cook al dente.
5. Add toasted pecans and a pinch of salt.
6. Pick basil instead of chopping to keep the flavor intact and the herb green. Add to dish and serve.

Nutrition Facts
Serving size: 1 dish
Recipe yields: 1 serving
Calories: 568
Fat: 36 g
Carbs: 56 g
Protein: 11 g

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