5 Ingredients: Spicy Cheesy Rice

Packaged, seasoned rice dishes are loaded with sodium and preservatives! Sure, it's easy when it comes from a box, but why not try it yourself? I created this healthier version and it’s become a family hit.
cheesyrice_lead

Packaged, seasoned rice dishes are loaded with sodium and preservatives. Sure, it's easy when it comes from a box, but why not try it yourself? I created this healthier version that's become a family hit. Serve beside chicken, pork, seafood, beef or veggies, or try it with tacos (my favorite). Leftovers are convenient for lunch, too.

Ingredients:
1 cup brown rice
2 tablespoons canola oil

1 teaspoon Latin spice mix (suggested: Mrs. Dash Fiesta Lime or Goya Sazón Natural)

1 teaspoon chili sauce
1/2 cup low-fat shredded cheese (your choice)
1 cup frozen green peas
1) Brown Rice

Switching to brown rice is an easy way to get more servings of whole grains. The extra fiber, protein and B vitamins keep you satisfied and energized; its mild, nutty flavor goes perfectly with the other ingredients in this recipe.

In a large saucepan or dutch oven, combine rice with 2 cups of water and a dash of salt. Cover and bring to a boil. Reduce heat and simmer for 20 to 25 minutes until the water is absorbed and the rice is tender.

2) Latin Spice Mix

Spice blends usually contain garlic, cumin, chili and coriander. Some also include a spice called annatto -- it’s peppery, delicious and has a unique red color. Mixes like Mrs. Dash Fiesta Lime (a new Mrs. Dash offering) or Goya Sazón Natural & Complete give flavor without unnecessary salt.

3) Chili Sauce

I'm a chili sauce addict! My favorite is Sriracha. Just a few drops infuses the right amount of sweet heat -- plus, it’s another way to add flavor without the extra calories!

While the rice is cooking, combine 2 tablespoons of canola oil, the spice mix and chili sauce in a small bowl. Stir to combine and set aside.

4) Low-Fat Shredded Cheese

Low-fat cheese -- not non-fat -- is always the better way to go. Fat-free kinds tend to have more chemicals in them than cheese and almost no flavor, but low-fat varieties have all the calcium, protein, taste and texture without as much saturated fat. I use a blend of cheddar, mozzarella and Monterey jack.

5) Frozen Peas

When I first made this recipe, I thought it needed something green to liven it up -- and when you mix legumes like peas with a grain, you create a protein combination the body prefers. Peas also contain high amounts of vitamins A, C, K and thiamin. There’s no need to thaw the peas, they will warm up quickly when added to the rice.

Once the rice is cooked, add the spice mixture, cheese and peas; stir well to combine. Garnish with chopped scallions and fresh cilantro, if desired. This recipe serves 6.

Nutrition Info (per serving):
Calories: 189
Fat: 6 grams
Saturated Fat: 1 gram
Protein: 6 grams
Carbohydrate: 27 grams
Sodium: 95 milligrams
Cholesterol: 2 milligrams
Fiber: 2 grams
Servings: 6 (2/3 cup per person)

Next Up

5 Secret Ingredients That’ll Take Your Chili to the Next Level

Most of them are probably in your kitchen right now.

Not to Brag, But I Created a Truly Magic 5-Ingredient Chicken Soup

Thanks to an unusual (but easy) technique, the broth is insanely flavorful.

5 Ingredients: Five Summer Sauces

Liven up your summer menus! Here are five totally different sauces bursting with seasonal flavors.

5 Ingredients: Broccoli Salad

A picnic staple in the South, mayonnaise-drenched and bacon-laden broccoli salads can be overflowing with fat and calories. This salad can be satisfying and super-nutritious when you focus on the basic ingredients.

5-Ingredients: Pear Chutney

Make homemade pear chutney to serve with chicken or pork, with a cheese plate, over yogurt or on a sandwich.

5 Ingredients: Cranberry Spritzer

During the holidays or family gatherings, the adults sip on wine or cocktails and the kids drink juice, but my 7-year-old son complained that he wanted something more (and I refuse to buy soda). That’s how this cranberry spritzer was born.

5 Ingredients: Cantaloupe Soup

It’s been a hot and humid summer – cool off with this refreshing and light no-cook soup.

5 Ingredients: Cucumber Salad

Healthy and family-friendly! This light cucumber salad makes a great side for barbecue fare and is easy to tote along for a picnic.

5 Ingredients: Fruit Leather

Check the labels on many of those packaged fruit leathers and you’ll find upwards of 15 ingredients including corn syrup, partially hydrogenated oils (a.k.a. trans fats) preservatives, and artificial colors and flavors. Our homemade version has only three ingredients (okay, four if you count water), and fresh, satisfying flavor.