Heart-Healthy Lemon Rice

Brighten up your plate with this "Heart-Healthy Lemon Rice," a vibrant and nourishing dish that's as flavorful as it is good for you. Made with wholesome brown rice, fresh lemon juice, and a touch of zesty lemon zest, this recipe is infused with anti-inflammatory turmeric and a fragrant blend of garlic and ginger for an aromatic boost. Cooked in heart-friendly olive oil, it’s the perfect side dish for a balanced meal or a stand-alone entrée when paired with grilled chicken, fish, or tofu. Finished with fresh parsley and scallions for a burst of color and crunch, this easy-to-make recipe is ready in just 40 minutes, making it ideal for busy weeknights or meal prep. Packed with fiber, antioxidants, and bold citrus flavor, this lemon rice is a satisfying way to prioritize heart health without compromising on taste.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 2 cups Water
• 1 tablespoon Olive oil
• 1 teaspoon Lemon zest
• 2 tablespoons Fresh lemon juice
• 0.5 teaspoon Turmeric powder
• 2 cloves Garlic, minced
• 1 teaspoon Fresh ginger, grated
• 0.25 teaspoon Salt
• 0.25 teaspoon Freshly ground black pepper
• 2 tablespoons Fresh parsley, chopped
• 2 Scallions, sliced

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. This removes excess starch and helps prevent the rice from becoming gummy.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed brown rice to the boiling water. Once it starts to boil again, reduce the heat to low, cover the pan with a tight-fitting lid, and let it simmer for approximately 25-30 minutes or until the rice is tender and the water is absorbed.

Step 3

While the rice is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the minced garlic and grated ginger, sautéing for about 1-2 minutes until fragrant but not browned.

Step 4

Stir in the turmeric powder, salt, and black pepper, and cook for an additional 30 seconds.

Step 5

Once the rice is cooked, fluff it with a fork, and transfer it to the skillet with the garlic and ginger. Gently mix to coat the rice with the aromatic spices.

Step 6

Add the lemon zest and lemon juice, stirring well to ensure all rice grains are evenly flavored.

Step 7

Remove from heat and fold in the chopped parsley and sliced scallions.

Step 8

Taste and adjust seasoning if necessary, adding a pinch more salt or lemon juice according to preference.

Step 9

Serve warm as a light and zesty side dish or a main course when paired with a lean protein like grilled chicken or tofu.

Nutrition Facts

Serving size	775.7 grams (775.7g)

Amount per serving	% Daily Value*
Calories	387

Total Fat 16.30g	21%
Saturated Fat 2.60g	13%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 625mg	27%
Total Carbohydrate 55.20g	20%
Dietary Fiber 5.90g	21%
Total Sugars 2.70g
Protein 6.80g	14%

Vitamin D 0IU	0%
Calcium 110mg	8%
Iron 3mg	15%
Potassium 350mg	7%

*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: 37.2%

Protein: 6.9%

Carbs: 55.9%