Heart Healthy Spanish Rice Recipes

EASY SPANISH RICE

Steps:

• In a medium saucepan set over medium heat, melt together olive oil and butter. Add rice and stir to coat with oil/butter. Cook, stirring frequently, for about 2 to 3 minutes, until rice is toasted.
• Stir in chicken broth, tomato sauce, chili powder, cumin, garlic salt, oregano, and diced tomatoes (if using). Increase heat to high and bring to a boil, stirring occasionally. Stir well, reduce heat to low, place lid on pot, and cook at a gentle simmer for 20 minutes (or whatever amount of time is directed on your bag of rice; see NOTES below). If rice is not quite tender or liquid is not absorbed after 20 minutes, replace lid and cook for 2 to 4 minutes longer. Remove from heat, leave covered, and allow to rest for a few minutes. Fluff rice with a fork and serve.

EASY SPANISH RICE (LIGHTER RECIPE)

Steps:

• Spray 10-inch nonstick skillet with cooking spray. Cook rice and onion in skillet over medium heat about 3 minutes, stirring frequently, until rice is golden brown and onion is tender.
• Stir in remaining ingredients. Heat to boiling; reduce heat. Cover and simmer about 30 minutes, stirring occasionally, until rice is tender.

HEART HEALTHY FRIED RICE

Steps:

• Bring water and chicken broth to boil in medium-size saucepan; add rice and stir, cover and simmer for 20 minutes.
• Remove pan from heat, let stand, covered, for 5 minutes or until liquid is absorbed, Reserve,.
• Heat oil in a large nonstick skillet; Saute onion and celery over moderate heat for 3 minutes; stir in green pepper, pecans, sage, chestnuts, nutmeg and pepper and cooked Rice, fluff with fork before serving.

HEART HEALTHY SPANISH RICE

Steps:

• In a large non-stick skillet coated with cooking spray, saute rice, pepper, onion, and mushrooms over medium-high heat until golden brown.
• Add tomatoes, water, and salt.
• Simmer covered for 45 minutes or until water is absorbed and rice is tender.
• Season to taste with cayenne and chili powder.
• Sprinkle with almonds- Serve immediately.

ONE PAN SHRIMP AND RICE RECIPE

Steps:

• Rinse the rice well and place it in a large bowl. Cover with water and let it soak for 15 to 20 minutes or until you can easily break one grain of rice. Drain well.
• In a large deep pan (with a lid), heat 3 tbsp extra virgin olive oil over medium heat. Add the onions, bell peppers, garlic, peas, and parsley. Season with kosher salt. Cook for 3 minutes or so, tossing regularly. Add coriander, Aleppo pepper, cumin, and paprika. Cook for another 2 to 3 minutes or so, tossing occasionally, until the vegetables have soften a bit.
• Add the rice (well drained) and season with a good pinch of kosher salt. Add water. Bring to a boil until the liquid has reduced by about 1/2 (you should be able to see the rice, liquid should be barely covering the top). Turn the heat to low. Cover and let the rice cook for 15 to 20 minutes or until fully cooked and not hard nor chewy.
• While the rice is cooking, pat the shrimp dry and toss with a bit of kosher salt.
• Uncover the pan and add the shrimp nestling it into the rice. Cover and cook for 3 to 5 minutes more or until the shrimp is pink and fully cooked.
• Garnish with fresh parsley and serve!

LOW SODIUM SPANISH RICE

Steps:

• In a large skillet (with lid) or dutch oven heat the oil
• Add the rice, peppers, and onion and saute until the rice browns and the peppers and onions are tender
• Stir in the tomatoes and water.
• Add the cumin, paprika, and chili powder
• Bring to a boil, then cover the pot/pan and reduce heat to a simmer.
• Allow to simmer for 30 minutes or until the Rice has absorbed the liquid, stirring occasionally to keep the rice from sticking to the pot/pan.
• Enjoy!

LOW SODIUM SPANISH RICE (DASH)

Steps:

• In Large Frying Pan ( I use a WOK), heat Olive Oil over medium high heat. Add Peppers, Onion and Fresh Tomato. Stir fry until peppers begin to soften.
• Add Tomato Sauce, Rice and Mrs. Dash Seasoning. Reduce heat and simmer for 5 - 10 minutes.
• Makes (3) 1 cup servings or (2) 1.5 cup Servings. Nutrition info is for a 1 cup serving.
• Serve hot on a plate with Parmesan Cheese Sprinkled on top. Or use as filling for Stuffed Peppers.