Jul 052014


This is my gluten free, casein free version of Rice-a-Roni. It’s just rice. There is no roni. If you are extremely fond of Rice-A-Roni, then you can make a gluten free version with this recipe. This is how you do it–Reduce the rice to 3/4-cup. Break a few strands of gluten-free spaghetti into short lengths. You’ll need a slightly heaping 1/4-cup. When you add the rice to the oil, add the broken spaghetti too. Everything else remains the same. This will give you gluten free Rice-A-Roni. Cool eh?

Seasoned Rice For Chicken


  • 1 or 2 tablespoons vegetable oil or dairy-free margarine
  • 1 cup long grain white rice
  • 1 teaspoon onion powder
  • 1/4  teaspoon garlic powder
  • 1/2 teaspoon thyme or poultry seasoning
  • Pinch turmeric, for color, optional
  • Pinch black pepper
  • 1 teaspoon dry parsley
  • 2 teaspoons chicken broth powder or 2 bouillon cubes
  • 2 cups water


Find a 1-quart pot with a good lid. Measure in the oil and rice. Heat it over medium-high heat and allow the rice to fry for a couple of minutes, or until it’s toasty and the color changes to become slightly opaque. Add the remaining ingredients. Bring the mixture to a full, rolling boil. Reduce the heat to low. Put the lid on your pot. Cook for about 20 minutes, or until the rice is tender. Serve hot.

Assuming 4 servings; prepared with 1-tablespoon vegetable oil

Per Serving: 205 Calories; 4g Fat (17.3% calories from fat); 4g Protein; 38g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 193mg Sodium.

Calories By Percentage: 17% Fat; 76% Carbohydrate; 7% Protein.

Exchanges: 2-1/2 Grain(Starch); 1/2 Fat.

To Use Brown Rice: Replace the white rice with an equal amount of brown rice. Proceed as directed. Simmer for 45 minutes, or until the rice is tender.

To Make Chicken & Broccoli Skillet: Use a large skillet to prepare the dish. Chop 1/2 to 1-pound of chicken breasts into bite-sized chunks. Heat the oil in the skillet. Use 2-tablespoons. Add the chicken and fry until it’s lightly browned. About 5 to 8 minutes. It doesn’t have to be cooked all the way through. Add the rice and fry it with the chicken for a couple of minutes. Add the remaining ingredients along with a pound of frozen broccoli. Bring to a boil and then reduce the heat to low. Cover and simmer for 20 minutes, or until the rice is tender. You may stir it now and then if you like. Serve hot.

This is a quick and relatively easy skillet meal. It costs well under $1 per serving.

Assuming 4 servings; prepared with 2-tablespoons oil and 1-pound chicken breasts

Per Serving: 399 Calories; 11g Fat (23.9% calories from fat); 32g Protein; 43g Carbohydrate; 4g Dietary Fiber; 69mg Cholesterol; 280mg Sodium.

Calories by Percentage: 24% Fat; 44% Carbohydrate; 32% Protein.

Exchanges: 2-1/2 Grain(Starch); 3-1/2 Lean Meat; 1 Vegetable; 1-1/2 Fat.


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