Rice With Vegetables And Chia: Low In Calories And Cholesterol

Rice with vegetables and chia is one of the best options when we want to maintain a diet low in calories and low in bad cholesterol (LDL). It is a set of foods that can be served as a garnish at lunch or dinner. Its preparation takes no more than 30 or 40 minutes and it can satisfy guests, so the fact that it is light does not mean that you go hungry.

The ideal accompaniments for a rice dish with vegetables and chia are white poultry meats, such as chicken and turkey. However, it can also be served with hard-boiled eggs, tofu, seitan or textured soy. It will all depend on our type of food and preferences.

The main ingredient in these recipes is chia, due to the fact that it is a seed with a pleasant taste and a high nutritional value. Contains omega 3 fatty acids, fiber, minerals (calcium, boron, zinc, manganese, potassium, iron), essential starches, vitamin E, including antioxidants.

Today we can find it in various preparations, from vitamins to dishes like the ones we will teach in this article.

Rice with vegetables and chia recipe

Ingredients

• Olive oil
• 1 chive
• ½ green pepper
• ½ red pepper
• 1 medium carrot
• 1 cup jasmine rice (200 g)
• 3 tablespoons of chia seeds (30 g)
• Condiments: salt, pepper and fresh parsley
• Optional: ½ tablespoon garlic powder (3 g), soy sauce, mushrooms

Preparation

1. First, wash the (raw) rice with plenty of cold water. When the water starts to come out clear after washing it, this will be a sign that we are ready to cook it. Coe.
2. In a pot, place a cup of jasmine rice with two cups of water and half a teaspoon of salt. Let it cook for approximately ten minutes, stir and let it rest for another two minutes. When you’re done, turn off the heat.
3. Wash and chop the peppers in julienne. Do the same with the chives and set aside.
4. Peel and chop the carrots into small pieces (you can also grate).
5. In a skillet over medium heat, add just a little olive oil and start to saute the peppers, chives and carrots. After two minutes, season with salt and pepper to taste and turn off the heat.
6. Add vegetables to rice and mix well with the help of a tablespoon.
7. Finally, add the chia and fresh parsley. This way you will have a very aromatic and delicious dish.

An exceptionally delicious variation

Ingredients

• Sunflower oil
• 1 avocado
• 2 tablespoons of chia (20 g)
• 1 cup of brown rice (200 g)
• ½ green asparagus sauce (163 g)
• 1 pot of green peas (150 g)
• 2 scoops of lemon juice (30 ml)
• Condiments: salt, black pepper, hot pepper
• Optional: cherry tomatoes

Preparation

1. As in the previous recipe, the first thing that must be done is to wash the rice and put it to cook. When you’re about to finish cooking, start preparing the rest of the ingredients.
2. Cut the base of the asparagus and set aside. The rest, cut into small pieces. On the other hand, peel the avocado and cut into julienne. Reserve.
3. Take a can of peas and drain well. Then mix the peas with the other ingredients.
4. Add a drizzle of sunflower oil to a pan and saute the vegetables over high heat.
5. In another container, take the avocado strips and mix them with the condiments (salt, black pepper and hot peppers) and a little vegetable oil.
6. Serve the rice, with the vegetables on top, and season with the avocado vinaigrette. Finally, add the chia seeds and you’re done!

It is recommended to opt for rice with vegetables and chia as a light garnish, to accompany grilled white meat or fish. It should be noted that it is very good with shrimp, so be sure to enjoy any of the recipes we present.