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Chef Robert Irvine’s Healthy Rice Recipes 3 Ways

October 19, 2019


Hey, Chef Robert Irvine here for Bodybuilding.com. I’m about to show you three simple rice recipes. Rice is the kind of forbidden carbohydrate. But if you can make it exciting, it can not only be a side dish, it can also be an entree. We’re going to start with a black-eyed pea and sausage rice dish. Every rice dish starts with a hot pan. If the pan is not hot, we can’t toast the rice, which gives the flavor and opens that kernel up. So, I’m going to turn the heat up a little bit here. Add some grapeseed oil. While that’s getting nice and warm, I’m going to chop a little onion. Dice it nice and fine. And the onion just gives us that great flavour. Sweetness and it’ll caramelized nice into the pan. When we get a sweet onion it just intensifies the flavor of the rice and gives a great, great texture. We’ve also got some Italian sausage. You can use any type of sausage you want. If you want chorizo, use chorizo. It just depends on what do you want. So all we’re doing now is sauteing the onion. A little onion with the Italian sausage. Then we’re going to add some black-eyed peas. Great source of carbohydrate and protein. But done with flavor. A lot of people think that if you eat healthy, there is no flavor. That’s wrong. We add the layers of flavor step by step. And again, you can do this with cannellini beans, you could do it with kidney beans, any type of beans that you wish. Here’s the fun part: rice. Brown rice. Into the pan. Getting all those flavors mixed together there. I’m going to take a little bit of salt and a little bit of pepper. Now remember, there is salt in the sausage already. So we have to be careful. Little bit more pepper. The flavors are starting to mix and amalgamate. And you can smell the sweetness of the onion and sausage, which is really, really good. I’m going to take a little bit of orange juice, because I want that to pull the flavor all together. And remember, acid cuts fat. So, we got fat from the sausage and now we got the orange juice that brings all those great flavors together. OK. Last, but not least: green onion. Texture, color, presentation. We want the food to look good, as well as taste good. Perfect bands of acidity, seasoning is just correct. We are ready to serve this dish. And again, if I wanted to add more protein on this, I get add flank steak, I could add salmon. You name it, we can add it. Here we are, the finished dish: sausage and black-eyed pea rice. Chickpeas are a great source of protein, but added with rice: OMG. It’s like, the most amazing thing. We’re gonna start the same way, a little grapeseed oil. Grapeseed oil is better for us than olive oil. It’s a purer oil, heats up a lot faster, and it has no flavor. So it doesn’t alter the flavor of what you’re cooking. Best oil to use. OK. Same again, we’re going to start with some onion. Into the pan. You hear that sizzle. If you hear that sizzle, now you’re cooking. We’ve got some chickpeas. And here’s the interesting part: curry powder. Alright, in goes the rice. Again, we’re looking for all the flavors to meld. At this point I’m going to take a little bit of water. I’m going to add that to the pan. The reason I’m doing that is because I want a little sauce with that curry powder. Make the rice a little wetter. You can see the color coming out. That’s the cumin, the coriander. Again citrus. This time I’m going to take a little lemon juice. Lemon juice. And it helps your metabolism, and it also brings the flavors together. Gonna add a little bit of cilantro. Amazing citrus. It pops out of your mouth. I need a little salt in there. And the presentation is as important as the actual food itself. But imagine getting that with some type of protein on it. Chickpea cilantro rice. Little onion, little citrus. Simple, but effective. My last rice, we’re going to add cauliflower. Cauliflower florets. A lot of people don’t use this vegetable, and yet it is a great vegetable, great source of protein. We’re going to do the same thing, put the heat on. Nice and hot. A little oil. Cauliflower, into the oil. What I’m looking for here is a little caramelization. Watch what happens. See, it’s starting to go golden brown here. That’s what I want. That’s the flavor, the sugar. We’re layering flavors. Take a little bit of garlic in there. Notice I didn’t put garlic in first because it burns really fast. In goes our rice. And the star of this dish is not the rice, it’s actually the cauliflower. Letting it meld together, all those flavors. Taking a little bit of water again. When I say a little bit of water, all I’m doing is steaming and helping the cauliflower cook. I want it al dente, which is firm to the bite. But I want the flavor to come out of it. At this point we do one of two things. I have got toasted pecans. And if you don’t like nuts or are allergic to nuts, you just leave them out. Going to put them in there because, again, high source of protein. Nuts are really good for us, especially if we’re eating healthy. We take a little pinch of salt again. And salt is the flavor enhancer here. You can smell the garlic, you can see the nuts and the cauliflower. And here’s something really good: basil. A lot of people chop basil. When you chop basil, it bruises really quickly. In other words it discolours. With this dish, I’m doing something different. I’m going to pick it, piece by piece. The flavor stays intact, it stays green. And I’m going to take it off the heat in two seconds and let it permeate. Off the heat. And we’re ready to serve. Finished dish: cauliflower rice with picked basil, and a little onion and garlic. Think of the things we could do with this, whether it be chicken, beef, pork, shrimp, scallop. Or just use it as an entree itself. Three simple rice dishes. Easy. You could do it at home. You can prep it the day before, or the week before, and cook it when you get home at night. For more great recipes, healthy recipes, go to Bodybuilding.com. See you next time.

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100 Comments

  • Reply Dan DaMan April 23, 2019 at 6:13 am

    The comments here are absolute gold. From I dont know how to cook rice. To criticism over a recognised chefs recipes. LOL

  • Reply Calden Naidoo April 25, 2019 at 2:50 pm

    Bruh that sausage looked raw af

  • Reply Nader Belal May 6, 2019 at 7:08 pm

    Extra virgen olive oil is better

  • Reply Pesala Sampath May 7, 2019 at 11:03 am

    Is that brown rice? Are you sure?

  • Reply XXnubscrubXX May 15, 2019 at 3:01 am

    No mushrooms bro? God damn

  • Reply North Dakota June 23, 2019 at 4:31 am

    "presentation is as important as the food itself"……not in my kitchen.

  • Reply Sneha Mohite July 12, 2019 at 2:09 pm

    Wow..ksl bhari ahe..tondala pani sutl

  • Reply Matt Rose July 17, 2019 at 1:25 pm

    Hey look, it’s Sir Robert Irvine!! Ohh wait…that was a lie.

  • Reply Rocky P July 18, 2019 at 8:03 am

    So good

  • Reply LeoLawliet July 18, 2019 at 8:10 am

    so fucking bro science here

  • Reply Tyler Scott July 19, 2019 at 5:13 pm

    Not trying to be mean, I dont know what it is about this guy but something in his eyes seems weird. Like he does evil things. I dont know what's telling me this

  • Reply Goztepe2002 July 20, 2019 at 10:20 pm

    Forget his recipe, i want to know his gear stack.

  • Reply Kane Alferos July 21, 2019 at 5:26 pm

    Jusko sinangag na kanin lang pala to bwisit

  • Reply The Bentatorship July 22, 2019 at 6:37 am

    Dudes gut is distended from insulin real bad.

  • Reply v.i.n. c.h.i July 22, 2019 at 6:43 am

    If grandma bakes cookies
    Then grandpa cooks protein

  • Reply Dorin July 22, 2019 at 7:21 am

    He looks like an older version of Dave Bautista

  • Reply Amr Kaid July 22, 2019 at 12:28 pm

    that has to be precooked rice , cuz my rice takes ages and tons of water :c

  • Reply Spider Man July 22, 2019 at 6:34 pm

    İ use extra virgin coconut oil when cooking my rice. İts delicious and healthy and low in calories. İ would avoid likes of rapseed and vegetable oil very bad for your body.

  • Reply Karibe Madhura July 22, 2019 at 6:54 pm

    Dude looks like a Tim Cook- Brock Lesnar mutant combo

  • Reply Lepe July 23, 2019 at 9:59 am

    This guy looks like an overly tight ball sack.

  • Reply Mike July 23, 2019 at 11:01 am

    Robert Irvine Gail kim leaked… can never look at him the same way.

  • Reply Dan Frullani July 24, 2019 at 5:59 pm

    Great video! Thanksss!

  • Reply Ritvik Awasthi July 24, 2019 at 10:17 pm

    Now it’s grape seed oil huh?

  • Reply TidyFilms2012 July 24, 2019 at 11:01 pm

    This guy sounds Welsh but American

  • Reply It's a me Mario July 25, 2019 at 1:10 am

    Forbidden carb? Who tf comes up with these bs titles? It is the BEST carb source on a meal, basically. Wtf is this..

  • Reply Jeremiah Ramirez July 25, 2019 at 5:25 am

    i lowkey forgot about this man, then youtube decides to recommend this to me now. im am not disappointed

  • Reply Obelisk Seattle July 25, 2019 at 6:10 am

    Please give more details of the ingredients, such as the type (and brand) of the rice, how it was cooked, and whether it is one or two days old like Chinese fried rice.

  • Reply Kent Gonzaga July 25, 2019 at 7:10 am

    So If I eat 3 serves of that it means I ate very very health rice?

  • Reply Laticia Lockleer July 25, 2019 at 9:56 am

    Great job Robert, all three rice dishes

  • Reply Holger Duarte July 25, 2019 at 1:22 pm

    American arrogance is the main ingredient here

  • Reply Jaspreet Singh Rehal July 25, 2019 at 2:33 pm

    Bc rajma chawal aur chole chawal bana raha hai🤣🤣😂

  • Reply Wajd1989 July 25, 2019 at 8:00 pm

    I love simplicity, and your recipes are always so simple and tasty, thanks!

  • Reply EDEN ETIENNE July 26, 2019 at 5:31 am

    WOW

  • Reply Gabriel Mihov July 26, 2019 at 11:10 am

    i just cooked almost the same thing as the first recipe and then found out about this vid 😀 of course his version is way superior

  • Reply U S July 26, 2019 at 11:19 am

    Bhuteko Bhat

  • Reply Rafa Grupp July 26, 2019 at 2:20 pm

    Yeah he is buff, but still looks like my balls in cold day

  • Reply richard jacobsen July 26, 2019 at 4:23 pm

    He looks like a buff version of the grandfather from Modern Family

  • Reply Al Pepone July 26, 2019 at 4:28 pm

    Sharp your knife “chef”

  • Reply KARLIE MORRISMUSIC July 26, 2019 at 9:54 pm

    That poor orange yelled faaaaaakkkkkk

  • Reply brad jenkins July 27, 2019 at 12:22 am

    completely natty bro.

  • Reply Craig Roberts July 27, 2019 at 2:35 am

    He has a face you just want to punch.

  • Reply Furn333 July 27, 2019 at 3:50 am

    White rice is healthier.

  • Reply 180MPH In The Wrong Lane July 27, 2019 at 5:57 am

    "it can not only be a side dish it can also be an entree". rice in Asia is the entree

  • Reply Yung AK July 27, 2019 at 1:47 pm

    There's rice at home. New meaning

  • Reply ozer ilhan July 27, 2019 at 3:44 pm

    Is the rices are pre cooked? If yes can we have a look how it was done.
    – Oil, salt level.
    – how the rice starch dealt with.

  • Reply Stanford Leeham July 27, 2019 at 4:29 pm

    Research for only healthy and super protein and vitamin of mineral food i would like to say call

  • Reply TooReal July 27, 2019 at 8:44 pm

    Tbh I would rather see him in Modern Family. It would actually explain "alot" of things

  • Reply Lamine adouane July 27, 2019 at 9:27 pm

    Good

  • Reply Joe Sarker July 27, 2019 at 9:44 pm

    It’s shite mate, where do u work as a chef ? In a bistro ?

  • Reply apg0014 July 27, 2019 at 11:27 pm

    Cauliflower is not a great source of protein. its like 10g per head.

  • Reply Patrick Johnson July 28, 2019 at 1:20 am

    We've gotta bring Dinner Impossible back!!

  • Reply Unknown User July 28, 2019 at 1:48 am

    Rodent looking mufucker

  • Reply Melvin Leong July 28, 2019 at 1:54 am

    a beef cake making a beef cake

  • Reply Melvin Leong July 28, 2019 at 1:57 am

    the presentaion is as importand as the food.. ?? wtf.. flavor is KING bro.

  • Reply shihtsuboy yģpqaöøvbie July 28, 2019 at 4:15 am

    Chef for bodybuilders…..?😊 oreng fried rice, lemon fried rice ,cauliflower fried rice

  • Reply Dick The Dorkwing July 28, 2019 at 5:06 am

    Looks like he was fat for a while and then went all Carrot Top….😂

  • Reply Parker's NBA Videos July 28, 2019 at 6:04 am

    "Grapeseed oil is better than olive oil."

    Gordon Ramsay is triggered.

  • Reply easy home made July 28, 2019 at 7:09 am

    every thing hybrid

  • Reply Imagine Knowledge July 28, 2019 at 7:53 am

    I love chickpea one

  • Reply Adam Ibbs July 28, 2019 at 9:01 am

    His accent wtf

  • Reply Ahmed Okinawa July 28, 2019 at 11:39 am

    My fav tv host

  • Reply Patrick Ragland July 28, 2019 at 1:00 pm

    His Fit Crunch Bars are THE 💣!!!

  • Reply Gabriel Iriarte July 28, 2019 at 4:40 pm

    was the rice and beans all precooked? the califlower was fresh though right?

  • Reply First Name Last Name July 28, 2019 at 10:34 pm

    He looks off to me, like something is not quite right about his build. Weird.

  • Reply Lee July 28, 2019 at 11:11 pm

    Good god… I wouldn't eat my food if I saw those fingers and fingernails touching my food. Great food though! Delicious!

  • Reply Poli Gonzo July 29, 2019 at 2:46 am

    I've seen shirts like that in Children's Place🤣😎

  • Reply Matt D. July 29, 2019 at 3:42 am

    Just don’t buy his “Fit Crunch” bar😂

  • Reply Lori Romero July 29, 2019 at 2:08 pm

    No one ever talks about the numerous “restaurant impossible “ restaurants that close after being rehabbed by the show. It’s a gimmick and all Irvine does is short term entertainment

  • Reply navjot singh July 29, 2019 at 8:58 pm

    One question?.pls
    The rice is soaked before or it's boiled or its raw?

  • Reply Saimohith July 30, 2019 at 1:49 am

    I watched the whole videos with same neck position as his

  • Reply SoySaucce July 30, 2019 at 2:04 am

    Gordon Ramsay has nothing on my man Robert

  • Reply Javier July 30, 2019 at 5:50 am

    Horrible Bicep shape. Lousy Genetics but great chef.

  • Reply Javier July 30, 2019 at 5:52 am

    He needs to be an asshole to sell himself

  • Reply Lotus July 30, 2019 at 8:37 am

    Big men are good chefs

  • Reply Reece Williams July 30, 2019 at 7:53 pm

    Did that mother fucker say grape seed oil? Wtf

  • Reply Victor Ortega July 30, 2019 at 9:16 pm

    Chef bautista

  • Reply Paul Nguyen August 1, 2019 at 2:54 am

    great video and great dishes until I heard cauliflower is a great source of proteins. I stop watching….

  • Reply Gerardo Zanlongo August 2, 2019 at 8:56 pm

    Pone subtítulos en español

  • Reply Jay steven August 3, 2019 at 4:30 am

    His arms look deformed

  • Reply Tech Gadget Reviews August 3, 2019 at 9:33 am

    Fake chef

  • Reply Bruce Wayne August 3, 2019 at 2:31 pm

    A muscular version of Tim Cook 😂

  • Reply Gerry isaac Herrera August 4, 2019 at 8:55 am

    That belly debates your rice argument bro.

  • Reply iwish awesomeness August 4, 2019 at 9:53 am

    Why is it that every time I use high heat the fire Dept shows up at my door??!

  • Reply karim kherroubi August 5, 2019 at 1:27 am

    You wrong mate , best oil it’s olive oil . It’s just olive oil it’s not for cooking .

  • Reply karim kherroubi August 5, 2019 at 1:27 am

    👎🏼

  • Reply Who wants_smoke August 9, 2019 at 4:39 am

    I can’t tell where tf he from…. 1 min he sounds American then next min he British then next he Australian 🤦🏽‍♀️🤦🏽‍♀️🤦🏽‍♀️

  • Reply marvin canidate August 11, 2019 at 12:58 am

    I do this all the time Glad to see man in the kitchen and we are on the same page. You the man.

  • Reply Julio Ortiz August 12, 2019 at 9:38 pm

    Go to manicure before you cook dude

  • Reply Bernard Sangma August 13, 2019 at 2:55 pm

    Gonna apply throw at home for sure!

  • Reply Karto August 17, 2019 at 1:45 pm

    Robert is so fuckin sexy!

  • Reply Onr Alpy August 21, 2019 at 6:12 pm

    * BUFFED UP TIM COOK

  • Reply Sean Lowell August 22, 2019 at 11:02 pm

    I’ve been trying all the food in his videos and damn all of its good.

  • Reply ICECREAMK1NG1 August 24, 2019 at 7:23 am

    FYI It's ''coriander'' and ''basil''

    Not fucking ''bayzil''

  • Reply lre et August 25, 2019 at 2:06 am

    Lemon in everything dude

  • Reply Vish 4599 September 19, 2019 at 5:09 am

    Also do a Rajma chawal recipe

  • Reply Seaf Halabi October 8, 2019 at 2:59 pm

    5:37

    Cauliflower protein content per 100 g is 1.9

    Don’t shoot the messenger

  • Reply emil georgiev October 9, 2019 at 5:23 pm

    Thank you for those receipts you are great Chef

  • Reply Molnar Gabor October 14, 2019 at 8:30 am

    I assume rice was precooked already.

  • Reply Fernando Carlos October 16, 2019 at 8:28 pm

    O cara tá fazendo mexido gourmet!! Kkkkkkk

  • Reply Smoke The Joke October 18, 2019 at 2:33 pm

    I won't complaint about the food if he cooks it tbh.

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