A Lake Powell Memory:The Lower Glycemic Verson of Spicy Rice

For more than ten years I catered houseboat trips to Southern Utah's Lake Powell, where there were a few recipes that became favorites and this recipe was one of them. In those days I would make it with Basmati Rice (considered a "limited" food on the South Beach Diet starting with phase two). But now I would use Uncle Ben's Converted Rice, a lower glycemic index rice. The glycemic index is a way of ranking foods based on how quickly they turn to glucose in the blood, and converted rice is much lower on the glycemic index than other types of rice. In general, the lower the glycemic index of a particular food, the better it is for the South Beach Diet, or any type of lower carb eating plan.

The dish used in this food photo was a gift from my wonderful father and stepmother, who live in Bountiful, Utah, the town where I teach school. My dad is the one who passed down the reading gene to me, something I'll always be grateful for.

Spicy Rice
(about 4 servings)
1 cup Uncle Ben's Converted Rice (not instant)
1 1/2 T olive oil
2 tsp. Creole or Cajun Spice Seasoning
(I use Tony Chachere's Original Creole Seasoning)
2 tsp. chile powder
2 tsp. Spike seasoning
2 cups chicken stock (can be canned)

Use a heavy pan with a tight fitting lid to make this. Heat olive oil in pan, then add rice and saute until slightly golden, about 5 minutes. Add spices and saute 1 minute, then add chicken stock (it will sputter, so be careful). Let come to a boil, then lower heat to a very low simmer, cover pan, and cook without lifting lid for 30 minutes. After 30 minutes, check rice. If it is not done or broth is not completely absorbed, cover and cook 5 minutes more. (If you're not careful to have the heat low enough, the rice might stick slightly to the bottom of the pan. If that happens, turn off heat and let rice sit 5 minutes still covered.)

This rice dish is suitable for phase two or three of the South Beach Diet. It would be a great side dish for something like Chicken Broccoli Curry Casserole, Friday Night Grilled Salmon, Sauteed Tilapia with Parmesan Crust, or Steak and Mushroom Kabobs.

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