Heart-Healthy Garlic Rice
Elevate your side dish game with Heart-Healthy Garlic Rice, a vibrant and wholesome recipe that’s bursting with flavor and nutrition. Made with nutty brown rice simmered in low-sodium vegetable broth, this dish is infused with the savory aroma of golden sautéed garlic and finished with the fresh zest of lemon, parsley, and thyme. A drizzle of olive oil adds a touch of richness while keeping the meal heart-friendly. Ready in under an hour, this recipe is perfect for a nourishing accompaniment to lean proteins or roasted vegetables, suitable for any health-conscious home cook. Ideal for keywords like "healthy rice recipes," "garlic-flavored sides," and "heart-healthy meals," it’s a must-try for anyone seeking wholesome comfort food.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups low-sodium vegetable broth
- 4 pieces garlic cloves, minced
- 1 tablespoon olive oil
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon fresh thyme leaves
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 1 teaspoon lemon zest
Instructions
Rinse the brown rice under cold water in a fine mesh sieve until the water runs clear to remove excess starch. This helps prevent the rice from becoming gummy.
In a medium saucepan, heat olive oil over medium heat.
Add the minced garlic and sauté for about 1-2 minutes, stirring frequently, until the garlic is golden and fragrant. Be careful not to burn the garlic.
Add the rinsed brown rice to the saucepan and stir well to coat the rice with the garlic and oil.
Pour the low-sodium vegetable broth into the saucepan and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the saucepan with a tight-fitting lid, and let simmer for about 40-45 minutes, or until the rice is tender and the liquid has been absorbed.
Remove the saucepan from the heat and let it sit, covered, for 5 minutes to allow any remaining steam to finish cooking the rice.
Fluff the rice gently with a fork and stir in the fresh parsley, thyme leaves, salt, black pepper, and lemon zest.
Serve warm as a side dish or enjoy it as a base for a healthy meal with added vegetables or lean proteins.
Nutrition Facts
Calories |
403 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 887 mg | 39% | |
| Total Carbohydrate | 57.6 g | 21% | |
| Dietary Fiber | 4.8 g | 17% | |
| Total Sugars | 3.0 g | ||
| Protein | 6.3 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 87 mg | 7% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 620 mg | 13% | |
*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.
