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Healthy Diet Plans >>  Calories Burned >>  Low Calorie Rice Recipes

To burn fat, a well-balanced diet plan is vital. Consuming more than what one can burn results in weight gain, whereas consuming fewer calories than you burn makes you lose weight. A healthy diet is one that contains plenty of fruits, vegetables, and good fats along with lean meats and other protein sources. One of the easy and effective methods to maintain a weight loss objective is choosing low calorie rice dishes.

Low Calorie Rice Recipes

Often, people who are trying to lose weight consider rice as a dreaded villain.
However, most of the people are unaware the nutritious values of rice. Rice is a rich source of vitamins and essential minerals like iron, zinc, sodium, folic acid. Another advantage of consuming rice is it is gluten free and is devoid of saturated or trans fats. Rice contains complex carbohydrates that provide necessary energy to the body. In addition to have rice as a main meal, there are healthy low rice recipe dishes that are not only delicious but also can help to curb weight gain. Given below are some of delicious low calorie rice recipes.


Low Calorie Rice Pudding Recipe

Low calorie rice pudding is a simple, delicious recipe. This yummy dessert can be made creamier by adding low fat cream cheese. This simple low calorie rice recipe takes five minutes to prepare and cooking time is around 35 minutes. With the following measurements, you can serve three.



  • 0.33 cup white rice, short grain
  • 2.5 cups nonfat milk
  • 1 tsp vanilla extract
  • Grounded nutmeg
  • 1 tsp Soplenda brown sugar blend and
  • 1 tsp low fat cream cheese


Add rice, cream cheese and a pinch of salt to milk in a saucepan.  Bring to a boil and reduce the heat. Continue cooking for approximately 25 minutes until rice is tender. In order to prevent sticking, stir frequently. Once the rice becomes tender, remove from heat and add other ingredients, namely, nutmeg, vanilla extract and sweetener. Cook again for another 5 to 10 minutes with constant stirring until the mixture thickens. Once the pudding is done, pour it into serving bowl. Rice pudding can be served warm or cover the bowl and chill.

Nutritional Information

  • Total calorie per serving, 135.6.
  • Total fat, 14.6
  • Sodium, 121.2 mg
  • Carbs, 20.5 g
  • Cholesterol, 6.9 mg
  • Protein, 8 g
  • Dietary fiber, 0.1 g

Mixing one tsp of cornstarch with milk can offer creamy flavor without the heavy cream. Instead of sugar, use honey, agave nectar, or artificial sweeteners that can reduce the calorie value.

Low Calorie Fried Rice

Even calorie-loaded fried rice can be cooked as a low calorie rice dish with few alterations. You can prepare fried rice with cooked rice and cooking spray. Instead of using oil to coat the skillet to sauté vegetables and chicken, use cooking spray. Low sodium soy sauce and chicken broth helps to reduce the consumed amount of salt.


  • Long grain white rice 1 cup
  • Egg whites 2
  • Medium garlic clove 2
  • Chopped scallions ¼ cup
  • Chicken bouillon 2 cubes
  • Cooking sprays 2
  • Chicken broth 2 cups
  • Diced carrots ¼ cup
  • Thawed frozen green peas 1/4/cup


Take a medium pan and mix the bouillon with chicken stock. Bring it to boil and add rice. Simmer for about 20 minutes until rice is cooked. Take a nonstick skillet and brush some oil on it; keep medium to high heat. Throw in the egg, and stirring constantly, cook it for 3 to 5 minutes until scrambled. Remove it and set aside,

Remove the skillet, and recoat it with oil. Replace over medium to high heat. Add chopped scallions and garlic, sauté for not more than 2 minutes. Add diced carrots and sauté until cooked. Add cooked egg whites, peas, rice and soy sauce. Cook for about one minute. Stir once or twice.

Nutritional Information

  • Calories per servings is 94.4
  • Total fat, 1 g
  • Sodium 1503.2, mg
  • Cholesterol, 0.3 mg
  • Carbs, 15.2.g
  • Protein, 5.6 g
  • Dietary fiber, 1 g

Chicken Brown Rice Soup

Since brown rice is not processed to such a great extent, it has retained most of the nutritional value of the rice.


  • Chicken breasts (skinless, boneless) 4
  • Uncooked brown rice 1 cup
  • Diced baby carrot ¼ cup
  • Diced onion 1 (small)
  • Diced celery stalk 1
  • Low sodium, fat free chicken broth 8 cubes


Boil chicken in the chicken broth. Then add diced carrot, onion, celery and brown rice. Cook till the rice is tender and serve hot.

Nutritional Facts

  • Calorie per serving is 115.4
  • Fat, 1.3 g
  • Carbs, 5.6 g
  • Cholesterol, 45.6 mg
  • Sodium, 387.4mg
  • Protein, 19.2 g
  • Dietary fiber, 0.7 g

Other low calorie rice dishes include low calorie rice noodles that make a good alternative to rice and pasta.

Submitted on January 16, 2014