Chef Robert Irvine’s Healthy Rice Recipes 3 Ways

Chef Robert Irvine’s Healthy Rice Recipes 3 Ways

- in Lunch Recipes
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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.

Ingredients
• 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

Directions
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

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| 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.

Ingredients
• 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

Directions
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

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| 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.

Ingredients
• 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

Directions
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

22 Comments

  1. Hi Robert Irvine
    I am a fan of yours because of the way you cook you do not do things we can afford an I mean is cooking, but I have a question what is fiber my Doctor said to put more fiber in my diet,I don't know what fiber is (if it is vegetables )because I have never heard that name before fiber. I am sorry that your show was cancelled from food network. I loved to watch it because I have learned that you can make things that you aren't allergic to because I have all of allergy's to food. Your fan Diana Knight

  2. This guy looks like a lean version of guy from modern family

  3. He whistles when he says anything that sounds like "s"

  4. So when do you take the steds? Before heavy meal or after?

  5. Wow Tim Cook has been hitting the gym a lot lately. His gains are insane lol

  6. are these chickpeas raw at 4:00?

  7. Downright false information with regards to grape seed oil vs olive oil. Grape seed oil has a lower burning point and less monounsaturated fat. Olive oil is far superior for thermal preparation and you can't feel the taste after that anyway.

  8. Is this keto friendly?

  9. he needs a recipe for those stick legs..

  10. This dude look like big lez

  11. thanks for the recipes chef robert irvine.

  12. More of these please

  13. It's not healthy recipe if you use teflon you must use stainless steel or cast iron

  14. Lots of starchy carbs. I guess it works for bodybuilders.

  15. now i know why batista not wrestling in wwe anymore

  16. I have a crush on you chef

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