Heart-Healthy Arroz Branco Cozido
Discover the wholesome twist on a classic Brazilian favorite with our **Heart-Healthy Arroz Branco Cozido**. This nourishing side dish replaces traditional white rice with nutrient-packed brown rice, creating a fiber-rich base that supports digestion and heart health. Expertly flavored with fragrant garlic, sautéed onion, and a touch of olive oil, each grain is infused with warmth and aromatic depth. A bay leaf adds a subtle earthiness, while fresh parsley brightens the dish for a perfect finishing touch. With simple steps and just 10 minutes of prep, this guilt-free recipe is ideal for busy weeknights while offering a satisfying, healthy complement to any meal. Packed with heart-healthy ingredients and made for four generous servings, it's your go-to choice for flavor and wellness!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2.5 cups Water
- 1 tablespoon Olive oil
- 2 cloves Garlic, minced
- 1 medium Onion, finely chopped
- 1 leaf Bay leaf
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Chopped fresh parsley
Instructions
Rinse the brown rice under cold water until the water runs clear. This helps to remove excess starch and any potential impurities.
In a medium-sized pot, heat the olive oil over medium heat. Add the minced garlic and chopped onion, sautéing for about 3-4 minutes until the onion becomes translucent and the garlic is fragrant.
Add the rinsed rice to the pot, stirring well to coat the grains in the oil, garlic, and onion. Cook for an additional 2 minutes to lightly toast the rice, enhancing its flavor.
Add the water, bay leaf, salt, and black pepper to the pot. Stir once to ensure everything is evenly distributed.
Increase the heat to high and bring the mixture to a full boil. Once boiling, lower the heat to the lowest setting, cover the pot with a tight-fitting lid, and let it simmer gently.
Cook for about 35-40 minutes, or until the rice is tender and has absorbed all the liquid. Avoid lifting the lid during this time to ensure proper cooking.
Once the rice is cooked, remove the pot from the heat and let it sit, covered, for an additional 5 minutes. This resting time allows the rice to finish cooking by steaming, resulting in fluffy grains.
Remove the bay leaf, fluff the rice with a fork, and stir in the chopped fresh parsley for a burst of color and freshness.
Serve the arroz branco cozido warm as a comforting side dish to your favorite meal.
Nutrition Facts
Calories |
411 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.1 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1224 mg | 53% | |
| Total Carbohydrate | 60.3 g | 22% | |
| Dietary Fiber | 6.6 g | 24% | |
| Total Sugars | 5.8 g | ||
| Protein | 7.5 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 140 mg | 11% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 456 mg | 10% | |
*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.
