Rice Pilaf

For lunch I made stuffed Bell Peppers w/Extra Lean Beef & Cheese and served Rice Pilaf to go with it.  I'll be posting the recipe for the Peppers later this week, as I didn't have time to write it all down today.  But I'm sure you'll enjoy making one of my original recipes :-).

Rice Pilaf

Cocina De Don Pedro © 2013

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 3 Servings, 1/2 C each

Ingredients:

- Butter-flavored non-stick Cooking Spray
- 1/4 C Onion, chopped
- 2 Tbsp Sweet Potato or Carrots, diced

- 1/2 C Long Grain Enriched Rice

- 1/2 Tbsp Chicken-Flavored Bouillon (Knorr Caldo Con Sabor De Pollo or any brand)

- 1/2 Tbsp Parsley Flakes
- 1 Dash or 1/8 tsp Black Pepper

- 1-3/4 C Hot Water

Kitchenware:

- Rice Cooker or 2 qt Pot or larger*
- Wooden Spoon or Spatulas
- Measuring Spoons
- Measuring Cups

Preparation:

If you've read my other recipes you probably noticed that I use non-stick cooking spray quite a bit.  That is because I don't use butter or margarine for cooking.  I feel it's unnecessary fat added to your foods.  So when I say, "spray generously", spray generously. :-)

- After spraying your pot,* place on stove over medium heat. 

- After one minute add onions, sweet potato and rice.  Stir-fry until rice turns slightly brown.  Continue to add spray sparingly. (you can turn up the heat a little if it seems to be taking too long)  Make sure not to scorch the ingredients.

- Add your spices and blend well.

- Add water and bring to a boil.  Reduce heat.  Cover and let simmer for 10-15 minutes.  Check it at the 10 minute mark to make sure it's not sticking to the bottom.

- Stir, remove from heat and set aside.  Leave it covered for a few minutes before serving.

Tips

- I have a Breville Risotto maker, so I'm able to cook anything in this cool appliance, but you can easily make the rice in any rice cooker, saute pan, or pot.

- The nutritional facts for this recipe are listed under MyFitnessPal under Cocina De Don Pedro - Rice Pilaf

Nutritional Facts:

Serving Size = 1/2 Cup Cooked

Calories	122	Sodium	441 mg
Total Fat	0 g	Potassium	74 mg
Saturated	0 g	Total Carbs	27 g
Polyunsaturated	0 g	Dietary Fiber	1 g
Monounsaturated	0 g	Sugars	1 g
Trans	0 g	Protein	2 g
Cholesterol	0 mg

Cheesy Broccoli-Chicken w/Rice

Each prepared dish has only 4g fat, 0g trans fat and under 400 calories!

This recipe calls for ingredients which have been pre-cooked.  If you plan to make this recipe feel free to use the recipes in my cookbook, or you can use your own ingredients.  Please keep in mind, if you decide to go with your own ingredients you will have altered the authenticity of my recipe, along with the nutritional facts listed below. Otherwise, please enjoy.  

While the cooking part of this recipe is the steaming of your broccoli, the listed ingredients have to be pre-cooked prior to preparing the following dish.  I have provided all the recipes for you - just click on the links.

Cheesy Broccoli-Chicken w/Rice

Cocina De Don Pedro © 2013

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 2 Servings, 1 Prepared Dish, each

Ingredients:

Cooking Part
- 2 cups, Frozen or Fresh Broccoli (Bird's Eye Florets), steamed

Dish Preparation Part

- 8 oz. Seasoned Grilled Chicken©, cubed, divided by 2 (4 oz. each)

- 1/2 cup Multi-Use Low-Fat Cheese Sauce©, divided by 2 ( 1/4 cup each)

- 1 cup Seasoned Rice©, divided by 2 (1/2 cup each)
- 1 cup Broccoli, steamed
- 2 tbsp Shredded Fat Free Cheddar Cheese & Paprika for garnish, optional

Kitchenware:

- Medium Microwavable Bowl
- Rubber Spatula or Wooden Spoon
- Measuring Cups
- Food Scale

Preparation:

Cooking Part 
- How you cook your broccoli is up to you.  I buy the large frozen bag of "Bird's Eye Broccoli Florets" and use this for my recipes.  I usually steam the broccoli in my risotto/rice cooker as my rice cooks underneath.  But you can also cook it on the stove-top or microwave.

Dish Preparation Part 
-In a microwaveable bowl, combine 4 oz. chicken, 1/4 c cheese sauce, 1/2 c rice, and 1 c broccoli.  Using rubber spatula or wooden spoon, mix thoroughly.
- Microwave for 2-1/2 minutes, stir, and place on dinner plate. 
- Garnish with 2 tbsp cheddar cheese and a dash of paprika. 
- Follow the same instructions for the second dish.

Tips:

- Making this recipe is unlimited.  You can combine to make a casserole, but in order to arrive at the proper nutritional goals, I made this dish as a single-serve recipe.

Use:

-Dinner parties, Meals for two, Casseroles, etc.

Nutritional Facts:

Serving Size = 1 Prepared Dish

Calories	361	Sodium	2142 mg
Total Fat	4 g	Potassium	618 mg
Saturated	2 g	Total Carbs	38 g
Polyunsaturated	0 g	Dietary Fiber	3 g
Monounsaturated	1 g	Sugars	7 g
Trans	0 g	Protein	36 g
Cholesterol	74 mg

Mom's "Zero Fat" Spanish Rice

Definitely authentic is the best way I can describe my Spanish rice recipe.  

My mother taught me how to make this several years ago - without any measurements of course, because true chefs cook without any type of measuring instrument, LOL.  But I've managed to get as close, if not better than her recipe, Love you mom - don't hate. (smiling).

In either case, I've included videos instead of the normal picture by picture guides I usually use, but the fourth video's sound was way off.  Also, I was using my iPhone when recording and forgot to turn the phone sideways, so the landscape is vertical instead of horizontal, but you can still enlarge the video if you like.

Mom's "Zero Fat" Spanish Rice

Cocina De Don Pedro © 2013

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 8 Servings, 1 Cup each

Ingredients:

- Non-Stick Cooking Spray, Butter-Flavored
- 2 C Long Grain Enriched White Rice

- 1 Medium Bell Pepper, diced

- 1 Small or 1/2 medium-large Onion, diced
- 1 Small or Medium Tomato, diced
- 4 C Hot Water
- Small 8 oz. can of Tomato Sauce, any brand
- 2 tbsp Chicken-Flavored Bouillon (Knorr Caldo Con Sabor De Pollo or any brand)

- 1 tsp Salt

- 1 tsp Ground Cumin (Comino)
- 1/2 tsp Garlic Powder

- 1/2 tsp Black Pepper

Kitchenware:

- Large Frying Pan
- Wooden Spoon
- Kitchen Knife
- Measuring Spoons
- Measuring Cups
- Cutting Board

Preparation:

If you've read my other recipes you will notice that I use non-stick cooking spray quite a bit.  That is because I don't use butter or margarine for cooking.  I feel it's unnecessary fat added to your foods.  So when I say, "spray generously", spray generously. :-)

- Using non-stick cooking spray, spray your pan generously and allow pan to get very hot. (not smoking).  Reduce to medium-high and spray some more cooking spray then add your rice, bell peppers and onions.  You will stir-fry this until you start to notice the rice turning brown.  Don't buy brown-rice, it doesn't turn out the same.

- Once the rice is a brown and toasted as seen in the video, you will throw in your tomatoes and stir-fry those for about a minute.

- Reduce to low-medium and "slowly" add hot water to pan.  DO THIS CAREFULLY, because it can start to boil over.

- Add your tomato sauce, stir-in remaining ingredients (the spices).  Continue to stir thoroughly, increase heat and bring to a boil.  Once the broth starts to boil, reduce to low and cover.

- Let rice simmer for 10-12 minutes, remove cover and stir rice a few times, not much.  You don't want a hot sticky mess.

- Replace cover and let simmer another 5 minutes, then turn off burner.  Leave on stove-top until ready to serve.

Tips:
- For an even richer and robust flavor, substitute any chicken broth you have stored from previously cooked chicken instead of the bouillon. Keep in mind, substitute the amount of broth in place of the water, i.e. 2 cups water = 2 cups broth.  Fat content will change slightly.

- Cooking with Bell Peppers and Onions are what make the Spanish Rice flavorful.  If you don't like the taste of these two ingredients, simply cut them larger as I did in this recipe and remove them after the rice is done.

Uses:

- Great with Enchiladas, Beans, Burritos, Tacos, or just by itself.

Nutritional Facts:

Serving Size = 1 Cup Cooked

Calories	186	Sodium	956 mg
Total Fat	0 g	Potassium	172 mg
Saturated	0 g	Total Carbs	40 g
Polyunsaturated	0 g	Dietary Fiber	2 g
Monounsaturated	0 g	Sugars	2 g
Trans	0 g	Protein	4 g
Cholesterol	0 mg

Cheesy Chicken & Rice Stuffed Bell Peppers

This recipe calls for ingredients already pre-cooked.  If you plan to make this recipe feel free to use the recipes in my cookbook, or you can use your own ingredients.  Please keep in mind, if you decide to go with your own ingredients you will have altered the authenticity of my recipe.  Otherwise, please enjoy.  Items listed under the ingredients list where I've created a recipe will have a link to that particular item.

Cheesy Chicken & Rice Stuffed Bell Peppers

Cocina De Don Pedro © 2013 
Pedro R. Flores, Jr.. All Rights Reserved.

Makes 4 servings, 1 Stuffed Pepper Each

Preheat Oven to 350 degrees

Ingredients:

- 2 cups of Easy White Rice©, cooked & cooled*

- 4 multi-colored Bell Peppers or Green Bell Peppers

- 8 oz. Seasoned Grilled Chicken©, cubed

- 1 can of Whole Kernel Corn

- 1/4 c Kraft Fat Free Shredded Cheddar Cheese

- 1/2 c Campbell's Healthy Request Cheddar Cheese Soup

- 2-1/2 tbsp Chopped Onions

- 4 slices of Velveeta Single Cheese Slices

- 1/2 c Water

- Dashes of Paprika

- 1 stalk of Green Onion, chopped or 2 tsp of Chives

Kitchenware:

- Medium Bowl

- Wooden Spoon

- Rubber Spatula

- Knife

- Steamer or Medium Pot

- 1-1/2 quart pan or whichever you prefer

Preparation:

Cut the top off your bell peppers, leaving at least 3/4 of the pepper intact. 

The following preparation will consist of one pepper filling in order to acheive the proper nutritional goals indicated below.

In a medium bowl combine the following:

2 oz. cubed Chicken

1/3 c of Corn
1/2 c of Rice

1 tbsp Fat Free Shredded Cheddar Cheese

2 tbsp Cheddar Cheese Soup

2 tsp chopped onions

Mix ingredients well, and stuff pepper with this mixture and set in pan.  Do the same for the remaining three peppers.

Place the peppers in oven and bake for 35 minutes.

Once you remove peppers from oven, lay a slice of cheese on each pepper, a dash of paprika, and top with green onions or chives.

Place back in oven for 2 more minutes to melt the cheese.

Uses:

For dinner parties or romantic dinners at home

Nutritional Facts:

Serving Size: 1 Stuffed Pepper

Calories	316.3	Sodium	1118 mg
Total Fat	5.6 g	Potassium	517 mg
Saturated	1.9 g	Total Carbs	44.2 g
Polyunsaturated	0.2 g	Dietary Fiber	5 g
Monounsaturated	0.6 g	Sugars	10 g
Trans	0 g	Protein	22 g
Cholesterol	45 mg

*important - make sure rice is cool

Easy White Rice

Easy White Rice

Cocina De Don Pedro © 2013
Pedro R. Flores, Jr.. All Rights Reserved.

Makes 3 Servings, 1 Cup Each

Ingredients:
1 c Long-grain Enriched White Rice
1 tsp salt
2 c Water

Kitchenware:

- Medium Pot
- Rice Cooker
- Strainer

Preparation:

Combine all ingredients in a pot and bring to a boil.  Reduce heat and let simmer for 15 minutes.  If you have a rice cooker, follow those instructions when cooking your rice.  I have a very simple rice cooker that I spray with non-stick cooking spray, add all my ingredients and let the cooker do it's job.

I like to rinse the rice after its done to remove the starch that builds up during the cooking process.  I usually rinse it until it isn't sticky or the water runs almost clear. Using a strainer, drain the water and place in a bowl.

Uses:

Fried Rice, Rice Pilaf, Rice Pudding, and much more

Seasoned Rice

My recipe for seasoned rice is quite simple.  Only 4 ingredients and an overall prep and cook time of 15-20 minutes.  The rice comes out rich and full of flavor! You won't be disappointed.

Seasoned Rice

Cocina De Don Pedro © 2013

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 3 Servings, 1/2 Cup, each

Ingredients:

- 1/2 cup Long-grain Enriched White Rice

- 1 tbsp Chicken-Flavored Bouillon (Knorr Caldo Con Sabor De Pollo or any brand)

- 1/4 tsp pepper

- 1-3/4 cup Hot Water

Kitchenware:

- Rice Cooker or Small Pot
- Rice Paddle, Wooden Spoon or Spatula
- Measuring Cups
- Measuring Spoons

Preparation:

- Add all ingredients to rice cooker, mix and allow to cook for 15 minutes.  If you have a rice cooker it will cook and turn off on it's own.  But check to make sure it doesn't scorch at the end of the cooking time.
- If cooking rice in a small pot, bring water to a boil, reduce to low, cover and let steam for 15 minutes.
- After cooking is done, fluff the rice by using a plastic rice paddle or wooden spoon.

Tips: 

- You can fluff your rice with a fork, but transfer to a stainless steel bowl or glassware, you don't want to scratch your pots or steamer.
- For quick cooling time, spread rice on a metal sheet pan and allow to cool.

Uses:

-As a side dish or in casseroles

Nutritional Facts:

Serving Size = 1/2 Cup

Calories	117	Sodium	873 mg
Total Fat	0 g	Potassium	36 mg
Saturated	0 g	Total Carbs	24 g
Polyunsaturated	0 g	Dietary Fiber	1 g
Monounsaturated	0 g	Sugars	0 g
Trans	0 g	Protein	2 g
Cholesterol	0 mg