Note: This recipe is especially for kids with lactose intolerance, who need to limit or avoid dairy products. The peppers, herbs, and spices season the rice nicely. This fat-free and lactose-free side dish can be served with practically anything. Prep time: 35 minutes What you need: 1/2 cup onion, finely chopped 3 cloves garlic, minced 1 cup long grain rice, uncooked 3 tablespoons jalapeño peppers, finely chopped 2 cups vegetable broth 3/4 teaspoon cumin 2 tablespoons fresh cilantro, minced salt to taste (optional) What to do: Spray saucepan with nonstick butter spray. Sauté onion and garlic in saucepan until tender. Add rice, jalapeños, broth, and cumin to saucepan and bring to a boil. Reduce heat; cover and simmer for 20 to 25 minutes or until liquid is absorbed and rice is tender. Remove from heat and stir in cilantro. Add salt to taste (optional). Nutritional analysis (per serving): 119 calories 2g protein 0g fat 0g sat fat 27g carbohydrate 0g fiber 0mg cholesterol 375mg sodium 8mg calcium 1mg iron Serves: 6 Serving size: approximately 2/3 cups (2 carbohydrate exchanges) Note: Nutritional analysis may vary depending on ingredient brands used. Variations and suggestions: If you would like this dish spicier, add more jalapeños. If you think this is too spicy, use only 1 tablespoon jalapeños. Serve with beans or meat. Back to Articles Related Articles About Recipes for Kids With Lactose Intolerance These recipes are especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products. Read More About Recipes for Teens With Lactose Intolerance These recipes are especially for teens with lactose intolerance. Teens with lactose intolerance often need to limit or avoid dairy products. Read More About Recipes for Kids With Lactose Intolerance These recipes are especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products. Read More Lactose Intolerance If you have lactose intolerance, you're not alone. Millions of Americans have the condition. Check out these tips on dealing with lactose intolerance. Read More Lactose Intolerance Kids with lactose intolerance have trouble digesting a type of sugar found in milk and other dairy foods. But by making smart choices, they can eat delicious foods without feeling sick. Read More Lactose Intolerance Many kids have lactose intolerance - trouble digesting lactose, the main sugar in milk and milk products - which can cause cramps, diarrhea, and gas. Read More Spicy Rice This recipe is especially for teens with lactose intolerance, who need to limit or avoid dairy products. Read More Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor. © 1995-2021 KidsHealth®. All rights reserved. Images provided by The Nemours Foundation, iStock, Getty Images, Veer, Shutterstock, and Clipart.com.