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Healthy Spanish Rice Recipe

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Mexican rice recipe Healthy Recipe
Mexican rice recipe Healthy Recipe from www.healthbenefitstimes.com

Description

This healthy Spanish rice recipe is a delicious and nutritious twist on a classic dish. Made with brown rice, lean protein, and plenty of vegetables, it's a complete meal that's perfect for lunch or dinner. This recipe is also gluten-free and dairy-free, making it a great option for people with food sensitivities or allergies. Plus, it's easy to make and can be customized to suit your taste preferences.

Prep Time

The prep time for this recipe is approximately 10 minutes. You'll need to chop the vegetables, measure out the ingredients, and rinse the rice before you start cooking.

Cook Time

The cook time for this recipe is approximately 40-45 minutes. This includes the time it takes to cook the rice and the time it takes to sauté the vegetables and protein.

Ingredients

For this recipe, you'll need:
  • 1 cup brown rice
  • 2 cups water or broth
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 zucchini, diced
  • 1/2 pound ground turkey or chicken
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 can diced tomatoes, drained
  • 1 cup frozen peas
  • 1/4 cup chopped fresh cilantro

Equipment

To make this recipe, you'll need a large pot with a lid, a large skillet, and a cutting board and knife for chopping the vegetables and protein.

Method

1. Rinse the brown rice in a fine-mesh strainer and add it to a large pot with the water or broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 35-40 minutes or until the rice is tender and the liquid has been absorbed. 2. While the rice is cooking, heat the olive oil in a large skillet over medium-high heat. Add the onion and garlic and sauté for 2-3 minutes or until the onion is translucent. 3. Add the red and green bell peppers and zucchini to the skillet and sauté for 5-7 minutes or until the vegetables are tender. 4. Add the ground turkey or chicken to the skillet and cook for 5-7 minutes or until browned and cooked through. 5. Add the chili powder, cumin, paprika, salt, and pepper to the skillet and stir to combine. 6. Add the drained diced tomatoes and frozen peas to the skillet and stir to combine. 7. Once the rice is done, add it to the skillet with the vegetable and protein mixture and stir to combine. 8. Sprinkle the chopped cilantro over the top of the rice and serve hot.

Notes

This recipe can be customized to suit your taste preferences. You can use any type of lean protein you like, such as ground beef, pork, or tofu. You can also add other vegetables, such as corn, carrots, or mushrooms. If you prefer a spicier dish, you can add more chili powder or hot sauce.

Nutrition Info

This recipe makes approximately 6 servings. Each serving contains:
  • Calories: 275
  • Protein: 18g
  • Carbohydrates: 33g
  • Fat: 8g
  • Fiber: 6g
  • Sugar: 6g

Recipe Tips

To save time, you can use pre-cooked brown rice or leftover rice from another meal. You can also make a big batch of this recipe and store it in the refrigerator or freezer for quick and easy meals throughout the week. If you're short on time, you can use pre-cut vegetables from the grocery store or frozen vegetables instead of fresh. Finally, be sure to adjust the seasonings to suit your taste preferences and enjoy!

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