Rice is an excellent source of complex carbohydrates and almost essential if you’re bulking, the only issue is, it gets really, really boring, really quickly- so here are a simple recipes to change it up a bit without altering the macros too much. Ideally, make a big batch of plain basmati rice up while you’re meal prepping for the week, leave it in the fridge and then add the flavourings when you want it, or the night before if you want it for a tupperwear lunch the following day.
How to cook rice
If you can already cook rice perfectly then go ahead with your usual method. If your rice always sticks together, retains too much water or boils dry to quickly, try this method, it never, ever fails to produce fluffy, separate grains. It’s a little more effort than just boiling rice in a saucepan but if you’re cooking a large amount then it’s worth it.
Plain Basmati rice (serves 2)
Macros per serving: 210kcal, 2g fat, 44g carbs, 6g protein
1 large frying pan (not saucepan) with a lid, or tin foil that fits like a lid.
white basmati rice measured up to the 110ml level in a measuring jug
½ teaspoon flavourless oil
¾ teaspoon salt flakes
225ml boiling water
Heat the frying pan over a medium heat, add the oil and swirl it around then stir in the rice – there’s no need to wash it – and turn the grains over in the pan so they become lightly coated with the oil.
Next, add the boiling water, along with the salt, stir once only and cover with a lid. If you don’t have a lid you can use a piece of foil, but be careful not to steam burn yourself.
Turn the heat to its very lowest setting and let the rice cook gently for exactly 15 minutes. Don’t remove the lid and don’t stir the rice during cooking, because this is what will break the grains and release their starch, which makes the rice sticky.
Remove the lid, take the pan off the heat and cover with a clean tea towel for 10 minutes before serving, then fluff it lightly with a fork and serve.
Spicy tomato & pepper rice (serves 2)
Macros per serving: 296kcal, 59g carbs, 3g fat, 9g protein
2 servings of cooked, cold basmati rice
3-4 tbsp Tomato Puree
1 red pepper
1 yellow pepper
4 spring onions
1/2 chilli (optional)
1 tsp oil (any kind, flavourless is better)
Set aside your cooked rice. It MUST be cold or it will turn into one massive cake of rice. Finely chop the peppers and chilli, if using. Slice up all of the spring onions, but separate the green and white parts.
Heat a large frying pan on a medium heat and add a little oil. Add the white parts of the spring onions and when softened, add the diced peppers. If you like it really hot, add the chilli now too. If not, add it cold at the end.
Once the veggies are softened, but still retain their shape, add the tomato puree and rice. Mix everything up well, so the puree colours the rice, and allow the rice to fully heat through. Season with salt and pepper and sprinkle over the green parts of the spring onions for crunch.
Chinese style egg fried rice (serves 2)
Macros per serving: 364kcal, 50g carbs, 8g fat, 22g protein
2 servings of cold basmati rice
4 bacon medallions (you could use bacon rashers, but cut the fat off to equal the macros)
2 spring onions
1 tsp sesame oil (other oil would be fine)
½ cup (or large handful) frozen peas
dash of soy sauce
Set aside your cooked rice. It MUST be cold, or again, it’ll all stick together.
Cut the spring onions into small pieces using kitchen scissors. Heat the oil in a large frying pan. Cut the bacon medallions into small strips using the same scissors and fry in the pan. When the bacon is almost cooked, add the frozen peas and spring onions.
Next, when the onions have softened a little and the peas are bright green and defrosted, add the cold rice, stirring so it doesn’t stick to the pan.
Crack the egg over the rice mixture and scramble up. Use a spatula or wooden spoon and scramble up and down (don’t mix in circles) and the eggs will fry in little strips. Season with a little soy sauce and serve.
Guest Author Bio:
I’m Hannah, I run the blog www.corekitchen.co.uk. I believe that in order to get the most out of your body, you need to focus on how you fuel it. I love creating nutritionally balanced, goal-focused recipes that provide energy & recovery after training. Out to prove that healthy eating & tracking macros doesn’t have to be all about brown rice & chicken!