I'll admit that boxed rice mixes are mighty convenient. I
loved using them in my lunch stir-fries until I realized
how much sodium was in a serving. I know from emails
that many of you are also watching your sodium, as
well as your fat. Processed foods are not a good thing,
including the boxes or packets of rice and noodles. I've
been experimenting on some recipes to use for lunch and
as side dishes. A note on soy sauce-- it's FULL of sodium
and even the low sodium types aren't that great. Try using
less, and if possible cut it out of the recipe to make it a
lower salt dish. I use fresh ground pepper and leave out
the salt.  I also buy low sodium broth or make my own.
Rice has gotten a bad rap from low carb dieters, but as
with many things, if you use it in moderation mixed with
vegetables it's a good choice.
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Oriental Brown Rice

Ingredients:
5 cups chicken broth
1 cup fresh or frozen peas
2 cups long grain brown rice
1/4 cup sweet onion, sliced thin then halved
2 garlic cloves, minced
1 tbsp. soy sauce
1/2 tsp. cumin
1/2 tsp. basil
1/4 tsp. celery seed
1/4 tsp. ground black pepper
olive oil
optional: 1 tsp. sesame oil

Rinse rice well. In a medium to large pan (a skillet with a
lid will work too) Sauté garlic and onion in a small amount
of olive oil till softened and lightly browned. Rinse the rice,
and add to the pot. Stir in the other ingredients, cover and
bring just to a boil. Turn down the heat and simmer until
the rice is tender and liquid has been absorbed, usually it
takes about an hour. The rice will have cooking time on the
package. Remove from heat, cool for 10 minutes and stir
with a fork. .
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Spicy Rice and Lentils

Ingredients:
1 cup brown basmati rice
1 cup red lentils
1  medium sweet onion, halved and thinly sliced
1  tablespoon minced fresh ginger
2  teaspoons minced garlic
1  dried red chili or a 1/2 tsp. red pepper flakes
3/4 teaspoon ground turmeric
boiling water
2  tablespoons fresh lemon juice
chopped cilantro for garnish (optional)

In large nonstick saucepan, sauté the onion for 2-3 minutes until
the onion is soft. Add the ginger, garlic, dried chile, and turmeric.
Sauté 1 minute. Add the rice and lentils, stirring to mix. Add boiling
water to cover ingredients by 1/2 inch. Bring back to a boil, reduce
heat, cover and simmer 45-50 minutes or till liquid is absorbed and
the rice and lentils are tender. Remove the pan from heat and allow
it to sit, covered, about 5 minutes.  Fluff with fork. Drizzle the
lemon
juice and garnish with chopped cilantro, if desired.
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Split Pea and Rice Soup

Ingredients:
1  cup dried split peas
2  bay leaves
3  cups water
2  cups onions, chopped
2  large garlic cloves, minced
1/4  cup olive oil
1  teaspoon ground cumin
1/2  teaspoon cinnamon
1/4  teaspoon cayenne
1/2  teaspoon ground cardamom
2  cups vegetable, chicken or ham stock
2  teaspoons fresh lemon juice
1/2  cup cooked rice
salt and ground black pepper
1/4  cup fresh parsley, chopped

Rinse the split peas and place them in a pan with 3 cups of
water with the bay leaves. Bring to a boil, reduce heat, cover
and simmer till tender. This takes about 45 minutes, depending
on how soft you prefer them. I don't like mushy peas. Meanwhile,
in a skillet,  sauté the onions and garlic with a small amount of
oil. Sauté until soft. Mix in the spices and sauté for 5 minutes or
so, stirring frequently. Set aside. When the split peas are tender,
stir in the onion mixture along with the stock.  Add the lemon juice
and cooked rice. Season with salt and pepper. Stir in the parsley
and gently reheat.
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Artichoke Rice

Ingredients:
2 (6 ounce) jars marinated artichoke hearts
2 cups quick cooking rice
2 cups chicken stock or water with chicken base added
1/4 cup grated Parmesan
Minced fresh parsley

Drain the artichoke marinade into a measuring cup and add
enough water to equal 2 cups. Combine 2 cups broth, the 2 cups
of the marinade/water mixture in a medium pan and bring to boil.
Add the rice and return to a boil. Remove from heat, cover and
allow to stand for 5 minutes. Stir in half of the artichokes, and
all of the cheese. mix well. Top with remaining artichokes and
minced parsley before serving.  Makes 6 Servings
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Vegetable Fried Rice

Ingredients:
3 cups cooked rice, any type--leftover or cooled
1 tablespoon peanut or vegetable oil
1/2 cup mushrooms, sliced
1/2 cup thinly sliced carrots
1/2 cup frozen peas
1 cup fresh bean sprouts
2 medium green onions, trimmed and sliced
1/4 cup leftover pork, beef, chicken or shrimp, chopped
Optional:
2 eggs
2-3 tablespoons reduced sodium soy sauce
1 tsp. sesame oil

Heat oil over medium heat in a large nonstick skillet or wok.
Sauté the mushrooms and carrots in oil for 2-4 minutes or
until done to how you like---usually crisp tender. Add the
bean sprouts, onions, meat and rice.Stir-fry until everything
is heated through. If using egg, push the rice mixture to one
side of the skillet and reduce heat. Beat the eggs slightly in
a small bowl and add to the empty side of the skillet. Cook
over medium heat, stirring frequently until eggs are cooked
but still moist. Mix the eggs with the rice mixture, stir in soy
sauce and sesame oil. Makes 6-8 Servings

Notes: I make this all the time, usually without measurements.
I use the sesame oil as a seasoning because it has no sodium.
You can also add sesame seeds to the stir-fry. The peanut oil
costs more, but it adds some flavor too. I try to stay away from
the soy sauce, but if I use it I only use a tablespoon, if that.
Brown rice is really good here-- I have used brown Minute Rice
and it's nice. You can also throw in some unsalted nuts for
a nice change!