Heart-Healthy White Rice with Toasted Sesame Seeds

Elevate your everyday white rice with this simple yet flavorful recipe for Heart-Healthy White Rice with Toasted Sesame Seeds. Perfectly fluffy rice is enhanced with the nutty richness of toasted sesame seeds and a touch of heart-healthy olive oil, creating a wholesome side dish that's both delicious and nourishing. This recipe uses minimal ingredients, comes together in just 25 minutes, and is low in sodium thanks to a light seasoning of salt. Garnished with fresh green onions for a pop of color and flavor, it's the ideal base for stir-fries, grilled vegetables, or lean proteins. Packed with fiber and healthy fats, this dish is not only satisfying but also a great choice for those looking to support cardiovascular health. Whether you're meal prepping or serving a quick, wholesome addition to your table, this recipe is a go-to for healthy and flavorful cooking.

Nutriscore Rating: 70/100

Prep Time:5 mins

Cook Time:20 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 cup White rice
• 2 cups Water
• 0.25 teaspoons Salt
• 2 tablespoons Sesame seeds
• 1 tablespoon Olive oil
• 1 stalk Green onions (optional, for garnish)

Directions

Step 1

Rinse the white rice under cold water in a fine mesh strainer until the water runs clear to remove excess starch. This step ensures the rice is fluffy when cooked.

Step 2

In a medium-sized saucepan, combine the rinsed rice, water, and salt. Stir gently to distribute the salt evenly.

Step 3

Bring the mixture to a boil over medium-high heat, then reduce the heat to low, cover, and let it simmer for about 15 minutes or until all the water is absorbed. Avoid lifting the lid during cooking.

Step 4

Once cooked, remove the saucepan from the heat and let the rice sit, covered, for 5 minutes. This allows the steam to finish cooking the rice and makes it extra fluffy.

Step 5

While the rice is resting, heat a small skillet over medium heat. Add the sesame seeds to the dry pan and toast them for 2-3 minutes, stirring constantly. They should turn golden brown and release a nutty aroma but be careful not to burn them.

Step 6

Fluff the rice gently with a fork, then stir in the olive oil and the toasted sesame seeds. Mix until well combined.

Step 7

If desired, finely slice the green onion and sprinkle it over the rice as a fresh garnish before serving.

Step 8

Serve warm as a side dish or as a base for stir-fries, grilled vegetables, or lean protein. Enjoy your heart-healthy meal!

Nutrition Facts

Serving size	(684.7g)

Amount per serving	% Daily Value*
Calories	437.2

Total Fat 24.4g	0%
Saturated Fat 3.7g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 615.3mg	0%
Total Carbohydrate 47.9g	0%
Dietary Fiber 2.8g	0%
Total Sugars 0.6g
Protein 7.9g	0%

Vitamin D 0IU	0%
Calcium 70.7mg	0%
Iron 1.7mg	0%
Potassium 187.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.6%

Protein: 7.1%

Carbs: 43.3%