Eat Without › Without › Recipes without dairy

5 rice dishes from the library, and we checked every ingredient in every one of them before it went on this list.

• Brown Rice Pilaf

  Leans on almonds, parsley, brown rice and garlic powder; six ingredients in all. Where other rice dishes here use milk, cheese, cheddar cheese or mozzarella, this one has none of them.

  Everything in it:

  • 1 1/2 cups brown rice (uncooked)
  • 3 cups water
  • 1/4 cup almonds, sliced
  • 1 teaspoon dried parsley
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
• Brown Rice Tabbouleh

  Ten ingredients, mint, cucumber, green onions and parsley among them. You will not find milk, cheese, cheddar cheese or mozzarella in it, though that is how dairy reaches other rice dishes.

  The full list:

  • 3 cups brown rice (cooked)
  • 3/4 cup cucumber (chopped)
  • 3/4 cup tomato (chopped)
  • 1/2 cup fresh parsley (chopped)
  • 1/4 cup fresh mint leaves (chopped)
  • 1/4 cup green onions (sliced)
  • 1/4 cup olive oil
  • 1/4 cup lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
• Brown Rice with Sizzling Chicken and Vegetables

  Builds on cornstarch, soy sauce, honey and broccoli florets, in a list of twelve ingredients. No milk, cheese, cheddar cheese or mozzarella, the foods that bring dairy into other rice dishes here.

  Every line, as published:

  • 3 cups hot cooked brown rice
  • 3 tablespoons reduced-sodium soy sauce
  • 1/4 cup water
  • 1 tablespoon honey
  • 1 tablespoon cornstarch
  • 1 1/2 tablespoons canola or corn oil
  • 16 ounces boneless chicken breast (cut into 1-inch cubes)
  • 2 cloves garlic (minced)
  • 1 small white onion, cut into small wedges (about 1/8 inch thick)
  • 3 medium carrots, peeled and thinly sliced (1 cup total)
  • 1 1/2 cups small broccoli florets
  • 1 medium red bell pepper (cut into 1 -inch pieces)
• Fried Rice with Chicken and Vegetables

  Eleven ingredients, soy sauce, broccoli, brown rice and bell pepper among them. It skips the milk, cheese, cheddar cheese or mozzarella other rice dishes here get their dairy from.

  What goes in:

  • 2 tablespoons vegetable oil (Or cooking oil of your choice)
  • 3 cups cooked brown rice
  • 1 carrot (cut into 1/4-inch slices)
  • 1/2 bell pepper (chopped)
  • 1/2 cup chopped onion
  • 1/2 cup chopped broccoli
  • 2 tablespoons low-sodium soy sauce
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 2 medium eggs (beaten)
  • 3/4 cup cooked bite-size pieces of chicken
• Red Beans and Rice

  Puts bay leaves, beans, thyme and parsley to work, out of twelve ingredients. Not a trace of milk, cheese, cheddar cheese or mozzarella, the usual carriers of dairy in rice dishes here.

  Everything in it:

  • 2 cups red beans, dry
  • 8 cups water
  • 1 1/2 cups onion (chopped)
  • 1 cup celery (chopped)
  • 4 bay leaves
  • 3 tablespoons garlic (chopped)
  • parsley (optional)
  • 2 teaspoons thyme (crushed, dried)
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 cup red bell pepper (chopped - could also use green pepper)
  • 2 cups cooked brown rice

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