Low Fat Lemon Herb Mediterranean Rice
Brighten up your table with this Low Fat Lemon Herb Mediterranean Rice, a zesty and aromatic side dish that's as healthy as it is delicious. Made with nutrient-rich long-grain brown rice simmered in vegetable broth, this recipe bursts with fresh Mediterranean flavors thanks to a vibrant blend of parsley, dill, and oregano. A dash of lemon juice and zest brings a tangy twist, while a hint of garlic sautéed in olive oil adds depth. Ready in just 40 minutes, this wholesome dish is low in fat, loaded with herbs, and perfect as a light side or a flavorful base for your favorite grilled vegetables or proteins. It’s an ideal choice for those seeking a quick, heart-healthy, and vegan-friendly recipe that doesn’t skimp on taste.
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Recipe Information
Ingredients
- 1 cup long-grain brown rice
- 2 cups vegetable broth
- 1 whole lemon
- 2 cloves garlic
- 0.25 cup fresh parsley
- 2 tablespoons fresh dill
- 1 tablespoon fresh oregano
- 1 teaspoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the brown rice under cold water to remove excess starch, ensuring a fluffy texture post-cooking.
In a medium saucepan, combine the rinsed brown rice and vegetable broth. Bring to a simmer over medium-high heat.
Once simmering, reduce the heat to low, cover the saucepan, and cook the rice for 25-30 minutes or until tender and all the broth is absorbed.
While the rice cooks, finely mince the garlic cloves and zest the lemon, ensuring you only take the yellow part and not the white pith.
Juice the lemon and set the juice aside.
Chop the fresh parsley, dill, and oregano, and set them aside for later use.
Once the rice is cooked, remove it from the heat and let it sit, covered, for 5 minutes. Then, fluff the rice with a fork.
In a small skillet, warm the teaspoon of olive oil over low heat. Add minced garlic and sauté for about 1 minute until fragrant, taking care not to burn it.
Add the sautéed garlic, lemon zest, and lemon juice to the cooked rice. Stir to combine.
Fold in the freshly chopped parsley, dill, and oregano.
Season the rice with salt and black pepper, adjusting to taste.
Serve the Lemon Herb Mediterranean Rice warm as a side dish or as a base for grilled vegetables or protein of choice.
Nutrition Facts
Calories |
565 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.4 g | 26% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2323 mg | 101% | |
| Total Carbohydrate | 84.6 g | 31% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 9.4 g | ||
| Protein | 15.3 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 167 mg | 13% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 1210 mg | 26% | |
*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.
