Rice Recipes for Weight Loss
Spicy salmon crispy rice, grilled chicken with brown rice and green beans, cauliflower-rice stir fry, turkey and rice soup, and Mexican red rice — protein-built rice dinners under 450 calories.
★ Rice
RiceSPICY SALMON CRISPY RICE
SPICY SALMON CRISPY RICE
Victoria TschoppIngredients
- 2 cups Sushi rice
- 2 cups Water
- 1/4 cup White wine vinegar
- 1/4 cup Seasoned rice vinegar
- 1 tsp Salt
- 1 tbsp Sugar
- 1/2 lb Salmon
- 2 tbsp chopped Scallions
- 1 tbsp Mayo
- 1 tbsp Sriracha
- Juice of 2 Lime
- 1 tbsp Soy sauce
- 1 tbsp Sesame oil
- 1/3 cup Canola oil
- 1 tbsp Everything but the bagel or sesame seeds
- 1/2 slices Jalapeño
Instructions
- 1Instant pot sushi rice- rinse 2 cups sushi rice for 2 minutes and let dry. Place in instant pot on low pressure with 2 cups water for 12 minutes. Natural release 10 minutes
- 2Mix vinegars, salt, sugar in a cup and add to rice once done cooking
- 3Place cups in 9x5 baking dish (some will be left over) and pat down. Place plastic wrap over to push down and place in freezer or fridge for an hour
- 4Make sure salmon has skin off. (1/2 lb) dice into small chunks. Chop scallions and add to a bowl with salmon, Mayo, soy sauce, sriracha, lime, and sesame oil. Place in fridge covered
- 5After rice is chilled take out and place on cutting board. Cut into 15 even pieces.
- 6Heat up canola oil to make rice crispy. (Be careful)!
- 7Place crispy rice on paper towels and add salmon mixture on top. Top with slices jalapeños. Top with everything but the bagel seasoning or sesame seeds.
- 8Enjoy as a snack or serve as an appetizer for guests!!!
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Open in Pepper →Rice Is Not the Enemy — Empty Rice Bowls Are
A cup of cooked white rice is 200 calories. A cup of cooked rice with 4 oz grilled chicken, a cup of stir-fried vegetables, and a tablespoon of soy-ginger sauce is 400 calories — and it'll keep a deficit dieter full until bedtime. The problem with rice and weight loss isn't the rice; it's the giant scoop of rice with no protein and no vegetable next to it.
Add a fist of vegetables, a palm of lean protein, and let the rice play a supporting role. Cauliflower rice mixed 50/50 with jasmine cuts calories without killing the comfort. Brown rice and farro deliver more fiber, slower glucose spikes, longer fullness.
The most-saved rice formulas on Pepper are the ones that make a weeknight feel like takeout—the entire game is portion control.
Quick Tips
- 1
Half white, half cauliflower
Same fluffy texture, 40% fewer calories. The kitchen swap most people don't try.
- 2
Cook rice in broth instead of water
Free flavor upgrade, zero calorie cost. Use chicken or vegetable broth.
- 3
Rinse before cooking
Washes off surface starch. Gets you separate grains instead of a sticky mass — restaurant-quality texture every time.
- 4
Cool overnight, then reheat
Resistant starch forms when cooked rice chills. Drops the glycemic impact and increases satiety the next day.
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