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Diet dishes from rice for weight loss. For healthy weight loss

Diet dishes from rice for weight loss. For healthy weight loss

High-quality rice is the main "friend" of the body. The composition of this common culture includes vitamins and substances necessary for health, if you combine foods with rice correctly, you get dietary and delicious food. Round rice, wild rice, red rice, sushi rice and that's not all types of rice and each is unique and useful in its own way. The main thing is not to turn your diet into a rice mono-diet, do not try to eat only rice for weight loss, and constantly experiment in the kitchen, finding new combinations of products. Consider several options for dietary rice dishes.

Diet soups with rice

Vegetable soup with rice

The number of kcal - 253, proteins - 18, fats - 18.6, carbohydrates 70 for 4 servings.

Ingredients: - 0.5 cups of rice for 2 cups of water, carrots, onions - 1 piece, 1 parsley and celery root, 1 yolk, 1 tbsp. a spoonful of soybean oil, torn greens, 2 tbsp. spoons of sour cream.

Root crops are washed, cleaned and boiled, then you need to drain the broth by straining through gauze or a sieve and pour the washed rice. Boil the soup until boiling, you can slightly salt it. Then put sour cream, butter, egg yolk, onions and carrots into the dish, peel and cut into small half rings, add to the soup. Pour greens into the soup.

Soup with rice and fish

The number of kcal - 256, proteins - 23, fats - 7.7, carbohydrates 80 for 4 servings.

Ingredients: 1kg. pink salmon, 1 carrot, 0.5 cups of rice for 2 cups of water, greens.

We clean the fish from scales, wash it, take out the bones and the ridge, boil it. The fish cooks quickly, after cooking it is necessary to immediately strain the broth and pour in the washed wild rice. Peel the carrots and cut into thin strips, add to the boiling soup, salt. Serve the dish in bowls with pieces of fish and herbs.

Carrot puree soup with rice

The number of kcal - 302, proteins - 19.3, fats - 20.5, carbohydrates 73 for 4 servings.

Ingredients: 6 tbsp. spoons of rice per 400 ml, 2 carrots, 1 teaspoon butter. Egg-milk mass: 1 tbsp. milk, 1 chicken yolk.

Carrots are peeled and cut, boiled with washed rice until the cereal is completely boiled to a state of viscous porridge, then we grind in mashed potatoes and add boiled water or broth and let it boil. We prepare the egg-milk mass by combining milk, butter and yolk, then we introduce the resulting foam into the puree soup. The soup should be consumed warm with herbs.

Dietary second courses of rice

Stuffed eggplant

The number of kcal - 270, proteins - 19, fats - 5.7, carbohydrates 63 for 4 servings.

Ingredients: - 4 large eggplants, 1 tbsp. l. wild rice, 1 tomato, 400g minced turkey.

Wash the eggplant and cut off the stalk, cut the eggplant lengthwise and take out the seeds, then cut them and put them in a saucepan, add rice and chopped tomato with minced meat there, then salt it and let the filling boil. Next, we put the slightly cooled filling into eggplants and tie them with threads so that the filling does not fall out. Put the eggplant in a saucepan and simmer over low heat. Can be served with broth or yoghurt sauce.

Rice and pumpkin casserole

The number of kcal - 234, proteins - 15, fats - 5.3, carbohydrates 72 for 4 servings.

Ingredients: 2 kg pumpkin, 1 tbsp. l. rice, 1 egg, 30g butter, 5 tbsp. spoons of milk.

Peel and cut the pumpkin into large pieces, boil in “milk water” until the pumpkin becomes soft, add rice and liquid and let it boil until the rice is ready. Then turn everything into porridge, knead with butter and egg, wrap in foil and bake in the oven.

Tomatoes with rice and cheese

The number of kcal - 302, proteins - 25, fats - 17, carbohydrates 92 for 4 servings.

Ingredients: 4 large tomatoes, 400g cheese, 1 tbsp. l. rice, 40g butter.

Wash the tomatoes, cut off the top and remove the pulp. Boil rice with butter and salt, chop the cheese on a large grater. The finished rice should cool down, after that you need to add the pulp of the tomato and cheese to it, mix and stuff the tomatoes. Sprinkle with herbs and paprika, serve chilled.

Especially for – fitness trainer Elena Selivanova

We bring to your attention one of the most popular side dishes - dietary rice with vegetables. The dish is very balanced and at the same time very tasty.

Dietary rice with vegetables goes well with fish, it also complements chicken and meat well. This simple low calorie side dish recipe will not leave you indifferent.

Diet rice with vegetables: recipe

0.5 cup steamed rice

200 gr. Mexican mix: peas, corn, carrots, peppers

1 bulb

soy sauce

vegetable oil

pepper, salt

1. Fill rice with water and set to boil. Boil it until done.

2. Pour a little into the pan vegetable oil, put the onion cut into small cubes. Fry until transparent and spread the Mexican mixture of vegetables. This mixture can be replaced canned corn, young frozen peas, colorful bell peppers and carrots, cut into cubes.

3. Fry vegetables for 10 minutes.

4. Put the boiled rice to the vegetables, mix, add soy sauce and pepper to taste. Fry all this for 5 minutes on low heat. We serve on the table.

We offer another recipe for dietary rice with vegetables

3 cups white or brown rice 2 tablespoons vegetable or peanut butter 1 carrot 3 garlic cloves fresh ginger 1 cup frozen peas 1 bell pepper, half a bunch of green onions, 1 egg, 25 gr. soy sauce, a teaspoon of sesame oil.

Cooking

Clean and cut vegetables into cubes.

Peel and rub the ginger and garlic. Add peanut or vegetable oil to a large skillet. Add garlic, carrots,
diced, ginger. We fry for two minutes. Add all other vegetables except green onions.
We fry for a maximum of two minutes. Remove vegetables from the pan.

Boil the rice, make a well in it and add the egg there. Mix well. Then add vegetables and mix again.

Combine the remaining ingredients with rice: soy sauce, green onions, sesame oil. Diet rice with vegetables is ready. The recipe is extremely simple, the number of vegetables can be changed at will. Asparagus beans are also great for this dish; many chefs around the world use it in cooking.

This dish is incredibly healthy. Nutritionists even recommend having rice days at least once a week. After all, this product contains a huge amount of useful amino acids, a lot of potassium and almost no sodium, which retains water in the body.

Diet dishes with rice take pride of place in the cuisines of many peoples of the world. Among the most common are dietary peppers with rice, all kinds of pilafs (both with vegetables and fruits). Below you can find a recipe for sweet pilaf with dried fruits, as well as learn how to cook dietary pilaf and other dishes to maintain a stable weight.

Recipe for dietary pilaf with vegetables

Ingredients:

2 cups of rice, 1 onion, 2 carrots, 2 tomatoes, 1 bell pepper, herbs, garlic, vegetable oil, water, salt.

Cooking method:

1. To prepare a dietary pilaf, rice should be sorted out, washed, put on fire, salted and dried, stirring constantly until all the moisture has evaporated, while the rice should increase in volume. Then pour 3.5 cups of boiling water into the pan, cover with a lid and cook until tender over low heat. You don't need to mix.

2. At this time, prepare the vegetables - fry the onions, chopped carrots, peppers and tomatoes in oil, and then combine them with rice. Stir and let simmer together covered for about 5 minutes.

3. Add chopped greens and chopped garlic to the finished dietary pilaf with vegetables, let it brew a little and serve.

How to cook pilaf with raisins

Ingredients:

100 g rice, 200 ml water, 50 g raisins, 30 g butter, vanillin, salt.

Cooking method:

1. Sort the rice, rinse and soak for 30-40 minutes, then put it on a sieve, dry it and lightly warm it in butter.

2. Put the prepared rice in boiling water, add salt, vanillin, sorted and washed raisins and bring to readiness. Serve hot pilaf with raisins.

Diet pilaf with sweet pepper

Ingredients:

100 g of rice (dietary, black), 210 ml of broth or water, 30 ml of vegetable oil, 50 g of pepper and tomatoes, 25 g of onions, herbs, salt.

Cooking method:

1. Wash rice quickly in hot water and throw it in a colander. When the water has completely drained, sprinkle rice on a baking sheet with a layer of no more than 2 cm and dry in the oven. Then pour rice with vegetable or animal fat and, stirring occasionally, fry until the rice turns yellow. Fried diet rice, according to the recipe, cool a little, then pour into boiling vegetable broth or water and cook at a low boil in a sealed container. After the porridge begins to thicken, that is, at the moment when the liquid is almost completely absorbed by the rice.

2. Add sweet pepper cut into small pieces (without seeds), browned chopped onion and slices of medium-sized tomatoes. Mix everything gently, cover the dishes with a lid and put in the oven for 40-50 minutes. When serving pilaf with sweet pepper, sprinkle pilaf with herbs.

Recipe for sweet pilaf with dried fruits

Ingredients:

2 cups of rice, 50 g of dried apricots, raisins, 10-12 dates, prunes, 2 tbsp. spoons of honey, water, salt.

Cooking method:

1. In lightly salted water, boil rice until half cooked, add thoroughly washed and sorted raisins, chopped dried apricots, a few dates cut into strips and peeled and chopped prunes.

2. Bring under the lid to readiness, add honey, mix and let the sweet pilaf with dried fruits brew.

How to cook pilaf in a peasant way

Ingredients:

50 g of rice, 1 liter of water, 20 g of butter, 100 g of vegetable broth, water, salt.

Cooking method:

1. Pour over the sorted rice with warm water, after 25-30 minutes put it in a colander, and when the water drains, fry in a saucepan in oil for 2-3 minutes and pour hot vegetable broth.

2. Bring to a boil, immediately cover with a lid and put in the oven for 15-18 minutes. Remove the pan from the oven, stir the rice, add a little oil so that the grits do not dry out and stick together, and salt. Serve the peasant-style plov hot.

How to cook dietary pearl barley pilaf with zucchini

Dietary pilaf according to the recipe below is prepared from 400 g of pearl barley, 1 liter of water, 450 g of zucchini, 65 g of tomatoes, 55 ml of vegetable oil, 80 g of onions, 25 g of wholemeal flour, salt.

Cooking method:

Rinse the pearl barley and soak for 3-4 hours, then drain the water, and pour the barley with boiling salted water, cook until soft and let it rest well. Peel the zucchini from the skin and seeds, roll in flour and fry in vegetable oil. Add sliced zucchini, tomatoes to barley porridge and cook for 10-15 minutes. Serve hot dietary barley pilaf with zucchini.

Stuffed Dietary Peppers: Stuffed Pepper Recipe

To prepare stuffed peppers according to a diet recipe, you will need 1 cup of rice, 1-2 carrots, 1 onion, 1-2 tomatoes, herbs, vegetable oil, salt, water, herbs.

Cooking method:

1. Boil friable rice and combine it with fried in oil, finely chopped onions and carrots, salt.

2. Stuff the prepared peppers and place them in a saucepan or deep frying pan, pour them with water and chopped tomatoes, salt and simmer the stuffed peppers under the lid.

3. Serve the classic stuffed peppers along with the sauce, sprinkled with herbs.

Recipe for diet cabbage rolls stuffed with vegetables

Cooking method:

1. Remove the upper large leaves from the head of cabbage - 10-12 pieces, boil them slightly so that they become soft, beat off or cut the petioles.

2. To prepare minced meat, boil friable rice, fry chopped carrots and finely chopped onions, combine with rice, add a finely chopped garlic clove.

3. Fill cabbage leaves with minced meat, roll up and place in a deep frying pan or saucepan. Pour in water, add herbs, salt and simmer cabbage rolls stuffed with rice until tender.

How to cook Venezuelan banana rice

Ingredients:

80 g rice, 20 g butter, 80 g bananas, 5 g parsley.

Cooking method:

Boil friable rice, dry it. Fry banana slices in oil, mix gently with rice and sprinkle with parsley. Serve hot Venezuelan rice with bananas.

Diet rice with zucchini

Ingredients:

50 g rice, 25 g butter, 50 ml broth, 90 g zucchini, grated cheese, salt.

Cooking method:

1. Washed rice and butter put in a saucepan, salt, warm, stirring. Then pour the broth, mix thoroughly, bring to a boil, close the lid and place in a medium-heated oven for 16-18 minutes.

2. Peel the zucchini, cut into cubes and fry. Mix zucchini with cooked rice and sprinkle with cheese. Diet rice with zucchini is delicious both as a main dish and as a side dish.

To prepare low-calorie rice with vegetables you need:

Rice - 1 cup
Canned tomatoes - 1 cup
Onion - 1 medium head
Greens - a small bunch of parsley
Lemon - half
Salt black ground pepper - to taste
Vegetable oil for frying

Rice with vegetables cooking recipe:

Rinse the rice thoroughly under cold running water until the water is clear.
Pour 3 cups of cold water into the cereal. Bring to a boil at maximum heat, cook for 20 minutes with closed lid. DO NOT mix!
Peel and cut the onion into small cubes. Fry over moderate heat with the addition of vegetable oil until transparent color within 3 minutes.
Add canned tomatoes to the fried onions and bring to a boil.
My greens, finely chop, salt, pepper and fry for 2 minutes with tomatoes.
Mix boiled rice with vegetable dressing, add lemon juice and mix.
Serve hot and cold.
You can add many other vegetables if you wish (bell peppers, zucchini, celery, etc.)

If you're craving a light, tasty salad, give it a try.

Over one year old

If you do not eat rice, you will lose a lot. Or rather, on the contrary: you will not lose anything - your extra pounds are more likely to remain with you. And the point here is not only its rather low calorie content. It turned out that rice-eaters in general consume more fruits and vegetables, and, on the contrary, less fatty and sweet. It turns out that eating rice in some incomprehensible way contributes to the development of healthy eating habits. Excellent diet recipe s from rice from SHAPE!

Vegetarian rice with yogurt, lemon and tahini sauce

Serves 4-6 // Prep: 20-25 minutes

4 cups boiled and chilled white rice, such as basmati
1/4 cup chopped parsley + 4 small sprigs
3/4 cup natural yogurt without fillers
4.5 art. l. tahini
1.5 st. l. freshly squeezed lemon juice
1 minced garlic clove
1 tsp cumin
1/2 tsp coarse salt
1/8 tsp red ground pepper
450 g boiled chickpeas
2 chopped celery stalks

In one bowl, combine rice with chopped parsley, and in another bowl, mix yogurt, tahini, lemon juice, garlic, cumin, salt, and red pepper.
Divide the rice among 4 bowls, then layer the chickpeas, tomatoes, and celery over it.
Drizzle with lemon yoghurt sauce and garnish each plate with a sprig of parsley.

Per serving: 481 kcal, 22% fat (12 g, of which 1.7 g saturated), 64% carbohydrates (79 g), 14% protein (17 g), 10 g fiber, 217 mg calcium, 6.4 mg iron, 374 mg sodium.

Tahini is a thick paste made from ground sesame seeds. In our country, it is better known as tahina and is sold in the markets in the spice departments or in specialized spice and exotic products stores. You can replace it with just ground sesame seeds.

Brown rice with salmon and spinach recipe

Serves 6 // Cooking time: 17 minutes

1 cup instant brown rice
2 egg whites
1 large egg
1 1/4 cups lightly salted chicken broth
1/4 cup soy sauce
1.5 st. l. Sahara
1 st. l. rice vinegar
1 cup spinach leaves
230 g salmon fillet
1/4 cup chopped green onion

Put brown rice to boil (it is best to lower it into boiling water). Meanwhile, in a small bowl, beat egg whites and eggs with a fork or whisk.
In a saucepan, combine broth with soy sauce, add sugar, rice vinegar and bring to a boil.
Turn the heat down to medium and add the spinach to the pan and the fish on top. After 2 minutes, carefully pour in the egg mixture. When the proteins curl up (and this will happen after about 3 minutes), mix everything gently, then remove from heat. Do not be afraid, fish won't stay raw- it will come to a condition in a hot broth even when the stove is turned off.
Arrange on deep plates first rice, and then fish and spinach along with broth. Garnish with green onions.

Per serving: 225 kcal, 23% fat (5.7 g, of which 1 g saturated), 44% carbohydrates (25 g), 33% protein (18 g), 2 g fiber, 41 mg calcium, 1.6 mg iron, 1006 mg sodium.

Red rice with beans, shrimp and sausages

For 4 servings //Preparation: 40 minutes

1.5 cups red rice
2.5 tsp olive oil
1 finely chopped onion
1 chopped celery stalk
1 hot green pepper, skinned and seeded and finely chopped
150 g wieners, diced
450g canned tomatoes, chopped
1 cup canned beans
4 minced garlic cloves
1 bay leaf
1 tsp dry thyme, tabasco sauce
12 peeled shrimp
1/4 cup chopped parsley
oregano, basil and salt to taste

Bring 2 1/4 cups of water to a boil. Add rice, reduce heat to low and simmer covered for 15-20 minutes until water is absorbed. Turn off the stove and let the rice stand in the covered pot.
In a large saucepan, heat olive oil over medium heat. Put onions, celery, peppers and sausages there and fry for 8 minutes. Add tomatoes, beans, garlic, bay leaf, thyme, Tabasco sauce and simmer for 15 minutes.
Drop at the end shrimps and keep on fire for another 2 minutes. Take out the bay leaf and season with salt and spices.
Divide the rice between bowls and top with the sausage, shrimp, and bean mixture. Garnish with parsley.

Nutritional value for 1 serving: 457 kcal, 12% fat (6 g, of which 1 g saturated), 70% carbohydrates (81 g), 18% protein (20 g), 6 g fiber, 154 mg calcium, 5 mg iron, 888 mg sodium.

To make brown rice cook faster, soak it for 8 hours first. Then instead of 45-50 minutes, it will cook in just 25-30!

hot rice side dishes recipes

Add fried seafood and young pea pods to the rice. Drizzle with orange juice, soy and garlic sauce mixture.
Stew chicken pieces with mushrooms and mix with rice. Season with sweet paprika, a little sherry and 1 tbsp. l. low-fat sour cream. Fry the onion, finely chopped green beans(can be frozen) and broccoli. Mix with rice and season with curry, parsley and roasted peanuts.

cold rice side dishes recipes

Mix rice with canned white beans, canned tuna, chopped lettuce and raisins.
Dress the dish with a mixture of olive oil and lemon juice.
Add tomato slices to rice smoked chicken, watercress and crumbled feta cheese. Spice up hot pepper, balsamic vinegar and olive oil.
Make a salad of rice, shredded carrots, avocado chunks, green peas, and toasted sunflower seeds. Drizzle with lemon juice, soy sauce and a little hot sesame oil.

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