Lemon and Herb Rice

4 servings

1 cup uncooked rice
2 cups water
1 Tbs Light Smart Balance
1 1/2 tsp dried parsley
1/2 tsp salt
1/2 tsp oregano
1 Tbs lemon juice

Place rice, water, butter and herbs in medium pot and bring to a boil.  Turn down to low, cover and simmer 20-25 minutes. Stir in lemon juice.

Nutritional Information:
Calories: 181
Fat: 1.6 g
Carbs: 37.3 g
Fiber: .6 g
Protein: 3.3 g

4 Weight Watcher points

I was tired of plain rice so I tried this. Its a nice change. I used fat free feta. What possessed me to buy fat free feta I’ll never know. Fat free dairy SUCKS. It always has some weird chemical aftertaste. But in this dish, you really couldn’t tell. Honest.

Broccoli Feta Rice (Original called for blue cheese but I substituted feta)

From Taste of Home Light and Tasty Magazine Feb/Mar 2008

4 servings

2 cups water
1 cup long grain rice
1 tsp grated lemon peel
½ tsp salt
½ tsp white pepper
3 cups broccoli
½ cup feta cheese (I used fat free)

In a small pan combine water, rice, lemon peel, salt and pepper. Bring to a boil. Reduce heat, cover and simmer 15-18 min until liquid is absorbed and rice tender. Place broccoli and 2 Tbs water in a dish and cover and microwave on high 2-3 min til crisp-tender. drain.  Add to rice and toss along with the feta.

Nutritional Information:
Calories: 185
Fat: .6 g
Carbs: 42 g
Fiber: 2.4 g
Protein: 8.2 g

3 WW points

This recipe is insanely easy to throw together.

Red Beans and Sausage with Rice

Serves 6

2 cans kidney beans, drained
2 cups tomato juice
7 oz Lean Turkey Kielbasa
2 cloves garlic, minced
1 tsp oregano
1/4 tsp onion powder
1/2 tsp pepper
1/2 tsp cayenne pepper
1 tsp thyme
Rice

Chop the kielbasa in small pieces. Mix all the ingredients in a small
crockpot and heat on low for 2 hours. alternatively, mix the
ingredients in a pot and simmer on the stove on medium for 30 minutes.

Serve 1 cup of beans and sausage over 1 cup of rice.

This is also a cheap meal. The tomato juice cost 50 cents. The beans
were 45 cents a can and I bought the whole 14 oz kielbasa on sale for
1.99. I only used 1/2 of it. So that comes to $2.40 for the whole
recipe. Which is 40 cents a serving. Plus about 15 cents a serving (or
less) for a cup of cooked rice. So a serving of beans and sausage on
top of a cup of brown rice is 55 cents. Even if you are extra hungrgy
and eat 2 servings, that is still $1.10.

Nutritional Information (excluding rice):
Calories: 201.5
Fat: 3.5 g
Carbs: 28 g
Fiber: 7.5 g
Protein: 13 g

3.5 WW points

I am not sure where this recipe originated from. It is very versatile. Basically just throw in what you like. I have posted the recipe as is and I put my changed in parenthesis. You can keep it vegetarian or I think it would be good with some ground beef or ground turkey mixed in. I would say 1/2 lb would be enough and it would still be a cheap recipe. Serve this with a salad for a filling and low fat meal.
 

Fiesta Casserole

4 cups cooked rice
2 cups cooked pinto beans-including a small amount of the liquid (I used black beans)
2 bunches diced green onions (I left out)
1 diced tomato
1 can of kernel corn
1 batch of biscuit or cornbread batter or sprinkle some cheese on top (I sprinkled with 4 oz low fat cheese)
(I also added 1 8oz can tomato sauce)
(I also added 1 tsp cumin)
(I also added 1/2 tsp garlic powder)

Layer in order given, adding any seasonings you like. (I mixed all the ingredients together). Bake at 350 for 25-35 minutes. Serve with salsa and sour cream.

Serves 6

The possibilities are endless. You could add in a can of green chilies, diced jalapenos, green pepper, use brown rice instead of white, pasta instead of rice, use any sort of bean you like, etc.

Nutritional Info for my version (doesn’t include sour cream or salsa served on the side):
Calories: 324
Fat: 3.5 g
Carbs: 59 g
Fiber: 7.5
Protein: 15 g

WW Points - 6 per serving