most cases it includes rice. Rice is one of the starches that you can do many things with. Try one of these dishes.

*** QUICK JAMBALAYA 4 Servings 2 teaspoons margarine or spread 1 large onion, chopped (1 cup) 1 medium stalk celery, chopped (1 cup) 1 small green bell pepper, chopped (1 cup) 2 cloves garlic, finely chopped 1 cup uncooked peeled deveined small shrimp (1 pound) 1 cup fat-free chicken broth 1 teaspoon dried basil leaves 1 teaspoon dried thyme leaves 1 teaspoon pepper 1 teaspoon red pepper sauce 1 bay leaf 1 can (141 ounces) peeled diced tomatoes, undrained 3 cups cooked quick-cooking brown or instant rice MELT margarine in 3-quart saucepan over medium-high heat. Cook onion, celery, bell pepper and garlic in margarine, stirring frequently, until onion is tender.

Stir in remaining ingredients except rice. Heat to boiling; reduce heat. Cover and simmer 5 minutes. Stir in rice. Cover and let stand 10 minutes. Remove bay leaf.

*** ARROZ CON MARISCOS Rice with seafood 1 kg/2 lb mixed seafood, e.g.

octopus, squid, prawns, white fish 2 tablespoons olive oil 1 large onion, chopped 2 garlic cloves, crushed 250g/8oz long-grain rice 600-750ml/1-11 pints fish stock 3 tomatoes, skinned and chopped 2 tablespoons chopped fresh parsley salt and freshly ground black pepper 4 red or green chillies To serve: lime wedges and fresh coriander 1. PREPARE the seafood: Wash and clean the octopus or squid and cut into rings, Cut the tentacles into small pieces. Wash and peel the prawns. Cut the white fish into large chunks.

2. Heat the oil in a large deep frying pan and saute the onion and garlic until soft and golden. Add the rice and stir gently for a couple of minutes until all the grains are glistening with oil and slightly translucent.

3. Add some of the fish stock together with the chopped tomatoes and bring to the boil. Reduce the heat and simmer gently, adding more stock as and when necessary until all the liquid has been absorbed and the rice is tender. After 15 minutes, add the prepared seafood. Stir in the parsley and season to taste with salt and pepper when the rice is cooked.

4. Place a lightly oiled small frying pan over medium to high heat and, when it is hot, add the chillies. Press them down hard with a spatula against the surface of the pan for about 1 minute each side until they change colour. Take care that they do not burn. This helps to release their pungent aroma. Cut into thin strips and use as a garnish. Serve with lime wedges and coriander.

*** ARROZ A LA MEXICANA Mexican rice 250g/8oz long-grain rice 4 tablespoons olive oil 2 garlic cloves, crushed 1 small onion, grated 1 red pepper, seeded and chopped 1 large tomato, skinned, seeded and chopped 1 tablespoon finely chopped fresh coriander 1 tablespoon ground cumin 600-750ml/1-11 pints chicken or beef stock salt and freshly ground black pepper 1. PLACE the rice in a sieve and rinse thoroughly with cold running water to remove any excess starch. Drain and tip the rice into a large bowl, then cover with hot water. Leave to stand for 30 minutes.

2. Drain the rice thoroughly in a sieve, and then leave it in the sieve placed over a bowl for about 1 hour until it is really dry.

3. Heat the oil in a heavy frying pan and add the rice. Cook, stirring, over low heat until all the grains are well coated with oil, glistening and translucent. Add the garlic and onion and cook until they are transparent and the rice is golden.

4. Add the red pepper, tomato, coriander, cumin and stock. Stir well, cover the pan and cook gently over very low heat for 20-30 minutes, until all the liquid has been absorbed and the grains of rice are tender and fluffy. Season with salt and pepper to taste and serve hot as an accompaniment to a main dish.

PREPARATION: 11 HOURS COOKING: 30-40 MINUTES SERVES: 4 *** RICE PRIMAVERA Yield: 8 Servings 1 clove garlic, peeled and left whole 2 teaspoons olive oil 2 cups broccoli florets 1 cup sliced zucchini 1 cup sliced mushrooms 1 medium tomato, seeded and chopped 1 cup chopped parsley 1 cup reduced-calorie mayonnaise 1 cup skim milk 1 cup freshly grated Parmesan cheese 1 teaspoon ground white pepper 3 cups cooked rice IN a large skillet over moderate heat, cook the garlic clove in the olive oil about 3 minutes. Discard the garlic. Add the broccoli, zucchini, and mushrooms to the skillet and cook until tender-crisp, 5 to 10 minutes.

Add the tomato and parsley, and cook 1 minute longer. Remove the vegetables and set aside. Add to the skillet the mayonnaise, milk, cheese, and pepper and cook over moderate heat, stirring, until smooth. Add the rice; toss to coat.

Remove the skillet from the heat and stir in the vegetables.