2 Heart-healthy rice side-dish recipes

These rice recipes act as delicious sides to any dinner, without overdoing any unhealthy ingredients. As a carbohydrate, rice is good source of energy as well as being cholesterol free and low in sodium so excellent for blood pressure management.

Jasmine rice from Thailand is wonderfully fragrant and slightly sticky when cooked. Low-fat coconut milk and a touch of coconut extract sends the flavour skyrocketing without an excess of calories. This recipe serves six with a preparation time of five minutes and cook time of 15 minutes plus 10 minutes standing time.

• 300 ml (1 1/4 c) water
• 175 mL (3/4 c) canned light coconut milk
• 2 mL (1/2 tsp) salt
• Pinch of allspice
• 250 g (1 c) jasmine rice, rinsed
• 1 mL (1/4 tsp) coconut extract
• 15 mL (1 tbsp) chopped fresh cilantro (optional)

1. Bring the water, coconut milk, salt and allspice to a boil in a medium pot.
2. Stir in the rice and coconut extract, cover and reduce the heat to low. Simmer until the liquid is absorbed and the rice is tender, 15 to 20 minutes.
3. Remove the pan from the heat and let stand, covered, for 10 minutes.
4. Fluff the rice with a fork and scatter on the cilantro (if using).

Nutritional values per serving: 75 cal, 2 g fat (2 g sat), 12 g carbs, 2 g protein, 1 g fibre, 0 mg chol, 200 mg sodium, 1 mg calcium

The nutty aroma of traditional Spanish rice comes from browning the rice in oil before adding the other ingredients — a method that has its roots in Moorish culinary culture. Then the rice is cooked in broth like a rice pilaf. The recipe uses low-sodium broth to keep added salt to a minimum. After a short five minute preparation time and a 25 minute cook time, you'll have a delicious side dish for six.

• 10 mL (2 tsp) olive oil 250 g (1 c) long-grain white rice
• 125 g (1/2 c) chopped onions
• 125 g (1/2 c) chopped green peppers
• 1 garlic clove, minced
• 400 mL (1 3/4 c) low-sodium chicken broth
• 250 g (1/2 c) chopped drained tomatoes (fresh or low-sodium canned)
• 2 mL (1/2 tsp) paprika, preferably smoked

1. Heat the oil in a large pot over medium heat. Add the rice and cook until lightly browned, two to three minutes.
2. Add the onions and green pepper and cook until the onions are soft, three to four minutes.
3. Add the garlic and cook one minute.
4. Stir in the broth, tomatoes and paprika. Bring to a boil over high heat.
5. Reduce the heat to low, cover and simmer until the rice is tender, 20 to 25 minutes.

Nutritional values per serving: 153 cal, 2 g fat (0 g sat), 29 g carbs, 4 g protein, 1 g fibre, 0 mg chol, 25 mg sodium, 22 mg calcium