Heart-Healthy Arroz Blanco
Transform your everyday rice into a nourishing masterpiece with this Heart-Healthy Arroz Blanco recipe! Featuring fragrant garlic sautéed in extra-virgin olive oil, perfectly cooked long-grain white rice, and a flavorful blend of reduced-sodium vegetable broth and a hint of bay leaf, this dish offers all the comfort of traditional arroz blanco with a nutritious twist. A finishing touch of fresh parsley and zesty lemon provides a burst of freshness that will brighten any meal. Quick and easy to prepare in just 25 minutes, this lighter, low-sodium version of a classic side dish is perfect for those looking to maintain a heart-healthy lifestyle without compromising on flavor. Serve it alongside your favorite protein or use it as a versatile base for vibrant grain bowls.
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Ingredients
- 1 cup long-grain white rice
- 2 cups water
- 1 teaspoon extra-virgin olive oil
- 2 cloves garlic, minced
- 1 cup reduced-sodium vegetable broth
- 1 unit bay leaf
- 0.25 teaspoon salt
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon lemon zest
Directions
Step 1
Rinse the rice under cold water until the water runs clear to remove excess starch. This prevents the rice from becoming sticky.
Step 2
In a medium saucepan, heat the extra-virgin olive oil over medium heat.
Step 3
Add the minced garlic and sauté for about 1 minute until fragrant, being careful not to let it burn.
Step 4
Stir in the rice and cook for 2-3 minutes until the rice is lightly toasted.
Step 5
Add the water, reduced-sodium vegetable broth, bay leaf, and salt to the pan and stir to combine.
Step 6
Increase the heat to bring the mixture to a boil, then reduce the heat to low and cover the saucepan with a lid.
Step 7
Simmer on low heat for about 15-18 minutes or until the liquid is fully absorbed and the rice is tender.
Step 8
Remove the saucepan from the heat and let it sit, covered, for an additional 5 minutes to allow the rice to fully steam.
Step 9
Fluff the rice with a fork, then gently stir in the fresh parsley and lemon zest.
Step 10
Remove the bay leaf before serving. Serve warm as a side dish or as a base for a variety of meals.
Nutrition Facts
| Serving size | (702.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 315.1 |
| Total Fat 5.2g | 0% |
| Saturated Fat 0.8g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 611.6mg | 0% |
| Total Carbohydrate 59.9g | 0% |
| Dietary Fiber 1.8g | 0% |
| Total Sugars 0.3g | |
| Protein 6.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 84.6mg | 0% |
| Iron 3.1mg | 0% |
| Potassium 175.9mg | 0% |
Source of Calories