Spicy Rice

Note: This recipe is especially for kids with lactose intolerance, who need to limit or avoid dairy products.

The peppers, herbs and spices season the rice nicely. This fat-free and lactose-free side dish can be served with practically anything.

Prep time: 35 minutes

Ingredients:

1/2 c. onion, finely chopped
3 cloves garlic, minced
1 c. long grain rice, uncooked
3 tbsp. jalapeño peppers, finely chopped
2 c. vegetable broth
3/4 tsp. cumin
2 tbsp. fresh cilantro, minced
salt to taste (optional)

Directions:

Spray saucepan with nonstick butter spray.
Sauté onion and garlic in saucepan until tender.
Add rice, jalapeños, broth, and cumin to saucepan and bring to a boil.
Reduce heat; cover and simmer for 20 to 25 minutes or until liquid is absorbed and rice is tender.
Remove from heat and stir in cilantro.
Add salt to taste (optional).

Serves: 6

Serving size: approximately 2/3 cups (2 carbohydrate exchanges)

Nutritional analysis (per serving):
116 calories
2 g protein
0 g fat
0 g sat fat
27 g carbohydrate
0 g fiber
0 mg cholesterol
384 mg sodium
8 mg calcium
1 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
If you would like this dish spicier, add more jalapeños. If you think this is too spicy, then put in only 1 tbsp. jalapeños. Serve with beans or meat.

Reviewed by: Allison Brinkley, RD, LD/N
Date reviewed: March 2009

Related Resources

American Dietetic Association The American Dietetic Association offers nutrition news, tips, resources for consumers and dietitians, and a find-a-nutritionist search tool.

Vegetarian Resource Group This site offers recipes, nutrition information, and lots more for vegetarians and anyone looking to eat less meat.

United Soybean Board The United Soybean Board offers tips and recipes for preparing soy foods.

The Food Allergy and Anaphylaxis Network (FAAN) The FAAN mession is to raise public awareness, provide advocacy and education and to advance research on behavior for all of those affected by food allergies and anaphylaxis.

About Recipes for Kids With Lactose Intolerance These recipes are especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products.

Lactose Intolerance Many kids have lactose intolerance - trouble digesting lactose, the main sugar in milk and milk products - which can cause cramps, diarrhea, and gas.

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