Revised
Editor’s note
The following abstract describes a publication that is available for purchase or as a downloadable PDF.
Sarah Wood
Assistant Extension Professor, Department of Health Sciences
Easy-to-prepare recipes using rice as the main ingredient are displayed in this four-page flier. Additional cooking and preparation tips, measurement conversions, safety measures and cooking terms are also included.
Topics
- Canned food
- Food pantry
- SNAP
- Rice
- Recipes
- Healthy eating
- Food preparation
- Cooking tips
Recipes
- Black Bean and Rice Enchiladas
- Chicken Fried Rice
- Brunch Bars
- Vegetable Soup
Pages
- 4
Black Bean and Rice Enchiladas
Yield: 6 Servings
Ingredients
- 6 (6-inch) whole-wheat tortillas
- 1 can (14.5 ounces) black beans, drained and rinsed
- 2 cups cooked rice, brown or white
- 1 cup shredded cheddar cheese, divided
- 1 can (15 ounces) diced tomatoes with chiles
- 1 can (2.25 ounces) sliced olives, drained (optional)
- 1 can (16 ounces) enchilada sauce, divided
Directions
- Wash hands and surfaces.
- Arrange tortillas in 2 stacks and place in a cold oven. Heat the oven to 400 degrees F. Remove the tortillas after 10 minutes and cover with a warm, damp towel.
- Mash the refried beans in a medium bowl with a fork. Add the rice, 1/3 cup cheese, tomatoes and olives (if desired).
- Coat the bottom of a 9-by-13-inch baking dish with a thin layer of enchilada sauce. Save about half the sauce to use as a topping.
- Spoon about 1/3 cup rice mixture over the center of a tortilla; roll it up. Set in the baking dish seam-side down. Fill the remaining tortillas and place them in the baking dish, squeezing them into place.
- Pour the remaining enchilada sauce over the rolled tortillas and sprinkle remaining cheese over the top.
- Bake uncovered for 30 to 35 minutes until hot and bubbly. Let stand a few minutes before serving.
- Refrigerate leftovers immediately
Chicken Fried Rice
Yield: 4 Servings
Ingredients
- 1 tablespoon vegetable oil, divided
- 2 eggs (beaten)
- 3 1/2 cups rice, cooked
- 1 can (10 ounces) chunk chicken, drained
- 1 (8.5 ounces) can peas and carrots, drained
- Soy sauce or hot sauce to taste (optional)
Directions
- Wash hands and surfaces.
- Heat pan. Add 1 teaspoon of oil. Add eggs and scramble.
- Remove cooked eggs and set aside.
- Add the rest of oil (2 teaspoons) to pan. Stir-fry rice, breaking up lumps by pressing rice against pan for a couple of minutes.
- Add chicken and vegetables. Stir-fry until heated.
- Add reserved eggs and sauce to taste. Serve hot.
- Cover and refrigerate leftovers immediately.
Brunch Bars
Yield: 12 Servings
Ingredients
- 3/4 cup firmly packed brown sugar
- 1/4 cup butter, softened
- 1/2 cup peanut butter
- 1 large egg
- 1 tablespoon vanilla
- 1 cup whole-wheat flour
- 1 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- 1 teaspoon ground cinnamon
- 2 cups rice, cooked
- 2 cups mixed nuts and dried fruit
- Nonstick cooking spray
Directions
- Preheat oven to 375 degrees F.
- Wash hands and surfaces.
- Beat sugar, butter, peanut butter, egg and vanilla in a large bowl.
- Stir in flour, baking powder, salt and cinnamon.
- Fold in rice and mixed nuts and dried fruit.
- Spray a 9-by-13-inch baking dish with nonstick spray and spread evenly into dish.
- Bake 25-30 minutes until golden brown; cool, cut and serve. Refrigerate leftovers.
Vegetable Soup
Yield: 4 Servings
Ingredients
- 4 cups broth (or prepared bouillon)
- 1 cup rice (uncooked)
- 1 cup canned mixed vegetables, drained
- 1/4 teaspoon garlic powder
- 1/8 teaspoon pepper
- 1/8 teaspoon salt
- 1/2 tablespoon parsley (dried)
Directions
- Wash hands and surfaces.
- Place broth and uncooked rice in a saucepan over medium-high heat. Cover pan.
- Bring the broth and rice to a boil, then reduce the heat to low.
- Stir and simmer for 15 minutes.
- Add remaining ingredients.
- Simmer for 10 to 15 minutes, until vegetables are heated through.
- Refrigerate leftovers immediately.