Nutrition Facts for Heart-healthy arroz blanco

Heart-Healthy Arroz Blanco

Transform your everyday rice into a nourishing masterpiece with this Heart-Healthy Arroz Blanco recipe! Featuring fragrant garlic sautéed in extra-virgin olive oil, perfectly cooked long-grain white rice, and a flavorful blend of reduced-sodium vegetable broth and a hint of bay leaf, this dish offers all the comfort of traditional arroz blanco with a nutritious twist. A finishing touch of fresh parsley and zesty lemon provides a burst of freshness that will brighten any meal. Quick and easy to prepare in just 25 minutes, this lighter, low-sodium version of a classic side dish is perfect for those looking to maintain a heart-healthy lifestyle without compromising on flavor. Serve it alongside your favorite protein or use it as a versatile base for vibrant grain bowls.

Nutriscore Rating: 71/100
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Prep Time:5 mins
Cook Time:20 mins
Total Time:25 mins
Servings: 4

Ingredients

  • 1 cup long-grain white rice
  • 2 cups water
  • 1 teaspoon extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1 cup reduced-sodium vegetable broth
  • 1 unit bay leaf
  • 0.25 teaspoon salt
  • 2 tablespoons fresh parsley, chopped
  • 1 teaspoon lemon zest

Directions

Step 1

Rinse the rice under cold water until the water runs clear to remove excess starch. This prevents the rice from becoming sticky.

Step 2

In a medium saucepan, heat the extra-virgin olive oil over medium heat.

Step 3

Add the minced garlic and sauté for about 1 minute until fragrant, being careful not to let it burn.

Step 4

Stir in the rice and cook for 2-3 minutes until the rice is lightly toasted.

Step 5

Add the water, reduced-sodium vegetable broth, bay leaf, and salt to the pan and stir to combine.

Step 6

Increase the heat to bring the mixture to a boil, then reduce the heat to low and cover the saucepan with a lid.

Step 7

Simmer on low heat for about 15-18 minutes or until the liquid is fully absorbed and the rice is tender.

Step 8

Remove the saucepan from the heat and let it sit, covered, for an additional 5 minutes to allow the rice to fully steam.

Step 9

Fluff the rice with a fork, then gently stir in the fresh parsley and lemon zest.

Step 10

Remove the bay leaf before serving. Serve warm as a side dish or as a base for a variety of meals.

Nutrition Facts

Serving size 702.2 grams (702.2g)
Amount per serving % Daily Value*
Calories 315
Total Fat 5.20g 7%
Saturated Fat 0.80g 4%
Polyunsaturated Fat 0.00g
Cholesterol 0mg 0%
Sodium 612mg 27%
Total Carbohydrate 59.90g 22%
Dietary Fiber 1.80g 6%
Total Sugars 0.30g
Protein 6.10g 12%
Vitamin D 0IU 0%
Calcium 85mg 7%
Iron 3mg 17%
Potassium 176mg 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.

Source of Calories

Fat: 15.1%
Protein: 7.9%
Carbs: 77.1%