When it comes to making healthy meals for your family, do you often think of preparing a homemade rice dish? If not, you really should…as the health benefits of consuming rice are numerous.

White and brown rice are both a good source of vitamins and minerals, high in complex carbohydrates, low in sodium and cholesterol-free. If you have digestive problems, try consuming more rice…it is gluten-free and a good source of dietary fiber.

When I make the following recipes for my family, I use the ‘light’ versions of butter or margarine. If you prefer using brown rice, feel free to do a substitution.

White Rice au Gratin Casserole

3 cups white rice, fully cooked

1 1/2 cups low-fat cheddar cheese, shredded

3 tablespoons light butter or margarine

1/4 teaspoon curry powder

1 cup bread, crumbled and cubed

salt and black pepper, to taste

Cook your rice according to package directions and drain. Toss with half of the cheddar cheese. Spoon mixture into a buttered casserole dish and top with the remaining cheddar cheese. Bake in a 350 degree oven for 12 to 15 minutes.

Meanwhile, melt butter in a large skillet. Stir in the curry powder and bread crumbs. Continue to simmer until the bread crumbs are lightly browned. Remove your casserole from the oven and sprinkle the top with curried bread crumbs, salt and pepper. Serve immediately.

Stove-Top Zucchini and White Rice

3/4 cup onions, finely chopped

1 pound zucchini, thinly sliced

3 tablespoons light butter or margarine

1 cup canned yellow corn, drained

1 cup canned tomatoes, chopped

3 cups white rice, fully cooked

1 1/2 teaspoons table salt

1/2 teaspoon black pepper

1/4 teaspoon ground coriander

1/2 teaspoon dried oregano

In a large skillet, saute the chopped onions and sliced zucchini in butter or margarine until tender. Add the remaining ingredients one at a time and stirring in between each addition. Cover the skillet and simmer on medium heat for 15 minutes or until your vegetables are tender and done.