Heart-Healthy Oven-Baked Rice

Elevate your weeknight dinner with this Heart-Healthy Oven-Baked Rice, a nutrient-packed dish that's as flavorful as it is nourishing. Made with fiber-rich brown rice and infused with the savory goodness of low-sodium vegetable broth, this dish is a wholesome alternative to traditional rice recipes. Sautéed garlic and juicy cherry tomatoes create a vibrant base, while baby spinach adds a boost of greens and nutrients. A touch of lemon zest and fresh basil brightens the dish with zesty, herbaceous notes, making each bite irresistibly fresh. Oven-baked to perfection in just 45 minutes, this hassle-free recipe is perfect for busy families or meal prep enthusiasts. Whether you're following a heart-healthy diet or simply looking for a delicious comfort food alternative, this oven-baked rice will quickly become a staple at your table.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• 2 cloves garlic
• 1 cup cherry tomatoes
• 2 cups baby spinach
• 1 teaspoon lemon zest
• 0.25 cup fresh basil
• 0.5 teaspoon black pepper
• 0.25 teaspoon sea salt

Directions

Step 1

Preheat your oven to 350°F (175°C).

Step 2

Rinse the brown rice under cold water until the water runs clear. This helps remove excess starch.

Step 3

In a medium-sized oven-safe pot or casserole dish, heat olive oil over medium heat.

Step 4

Mince the garlic cloves and add them to the pot, sautéing until fragrant, about 1 minute.

Step 5

Halve the cherry tomatoes and add them to the pot. Cook for another 3 minutes until they start to soften.

Step 6

Add the rinsed brown rice to the pot and stir to coat it with the olive oil and tomato mixture.

Step 7

Pour in the low-sodium vegetable broth. Stir to combine all ingredients evenly.

Step 8

Bring the mixture to a gentle simmer over medium heat, then cover the pot with a lid or aluminum foil.

Step 9

Transfer the covered pot to the preheated oven and bake for 40 minutes.

Step 10

After 40 minutes, remove the pot from the oven and carefully uncover it. Add the baby spinach, stirring it into the hot rice to wilt it.

Step 11

Cover the pot again and let it rest for another 5 minutes out of the oven to allow the spinach to fully wilt.

Step 12

Finally, add the lemon zest, chopped fresh basil, black pepper, and a pinch of sea salt. Stir well to combine all flavors.

Step 13

Serve warm, and enjoy your heart-healthy oven-baked rice!

Nutrition Facts

Serving size	914.4 grams (914.4g)

Amount per serving	% Daily Value*
Calories	433

Total Fat 16.20g	21%
Saturated Fat 2.60g	13%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 928mg	40%
Total Carbohydrate 63.10g	23%
Dietary Fiber 7.70g	28%
Total Sugars 6.80g
Protein 8.50g	17%

Vitamin D 0IU	0%
Calcium 137mg	11%
Iron 4mg	22%
Potassium 888mg	19%

*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: 33.7%

Protein: 7.9%

Carbs: 58.4%