Heart-Healthy White Rice with Toasted Sesame Seeds
Elevate your everyday rice with this heart-healthy white rice with toasted sesame seeds recipe—a simple yet flavorful dish that's perfect for nourishing meals. This quick recipe combines fluffy white rice, delicately rinsed to ensure that perfect texture, and nutty toasted sesame seeds for an aromatic twist. Enhanced with a drizzle of olive oil and a pinch of salt, this dish is low in saturated fats and brimming with wholesome, clean flavors. Optional green onion garnish adds a touch of color and freshness, making it a versatile side dish or a base for stir-fries, grilled veggies, or lean proteins. Ready in just 25 minutes and serving up to four, it’s the perfect addition to your heart-healthy cooking repertoire! Bring restaurant-quality rice to your table effortlessly with this easy and satisfying recipe.
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Recipe Information
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)
Instructions
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.
In a medium-sized saucepan, combine the rinsed rice, water, and salt. Stir gently to distribute the salt evenly.
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.
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.
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.
Fluff the rice gently with a fork, then stir in the olive oil and the toasted sesame seeds. Mix until well combined.
If desired, finely slice the green onion and sprinkle it over the rice as a fresh garnish before serving.
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
Calories |
437 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.4 g | 31% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 615 mg | 27% | |
| Total Carbohydrate | 47.9 g | 17% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 0.6 g | ||
| Protein | 7.9 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 71 mg | 5% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 187 mg | 4% | |
*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.
