Heart-Healthy Cheesy Rice
Indulge guilt-free with this flavorful and nutritious Heart-Healthy Cheesy Rice recipe—perfect for anyone seeking a wholesome yet satisfying dish. Featuring hearty brown rice simmered in low-sodium vegetable broth, this recipe is packed with vibrant vegetables like grated carrot, peas, and sautéed onion for a pop of color and nutrients. It’s finished with a touch of low-fat cheddar cheese for creaminess and fresh parsley for a bright, herby twist. Low in sodium and rich in fiber, this dish is ideal as a light main course or a side dish that pairs beautifully with grilled proteins or roasted vegetables. Quick to prep and simple to cook, it’s your go-to option for a health-conscious comfort food that doesn’t compromise on taste.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Low-sodium vegetable broth
- 1 tablespoon Olive oil
- 2 cloves Garlic, minced
- 0.5 cup Onion, finely chopped
- 1 medium Carrot, grated
- 0.5 cup Frozen peas
- 0.75 cup Low-fat cheddar cheese, shredded
- 2 tablespoons Parsley, chopped
- 0.25 teaspoon Black pepper
Instructions
Rinse the brown rice under cold water to remove excess starch.
In a medium saucepan, combine the rinsed rice and vegetable broth. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and let the rice simmer for about 40 minutes or until tender and the liquid has been absorbed.
While rice is cooking, heat the olive oil in a large skillet over medium heat.
Add the minced garlic and chopped onion to the skillet, sauté for about 3-4 minutes until the onion is translucent.
Stir in the grated carrot and continue to cook for an additional 2 minutes until slightly softened.
Add the frozen peas to the skillet and cook for another 2 minutes, stirring occasionally.
Once the rice is cooked, add it to the skillet with the vegetables.
Stir in the shredded low-fat cheddar cheese until melted and evenly distributed.
Season with black pepper and fold in the chopped parsley.
Serve warm as a side or a light main dish.
Nutrition Facts
Calories |
766 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.0 g | 31% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 30 mg | 10% | |
| Sodium | 1555 mg | 68% | |
| Total Carbohydrate | 85.9 g | 31% | |
| Dietary Fiber | 12.0 g | 43% | |
| Total Sugars | 15.3 g | ||
| Protein | 54.0 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 738 mg | 57% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1259 mg | 27% | |
*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.
