The Best Rice Ever is a simple, delicious, and healthy way to prepare white rice. It’s packed with nutrient-rich ingredients and will keep you full for hours. Bonus: it’s actually lower in calories than steamed white rice!
This dish is nutrient-dense, protein-packed, and low-calorie. It sounds absolutely crazy, but this recipe actually reduces the amount of calories in the rice. Don’t believe me? Here’s how it works:
Naturally, white rice is a starchy carbohydrate. It easily spikes blood sugar levels, just like other refined or processed carbs (think: white breads, cereals, baked goods). However, by adding a cooking fat/oil and immediately cooling the rice after cooking, the rice composition actually changes. Mind blown. Sudhair James (an undergrad student at the College of Chemical Sciences in Sri Lanka) was the first to report about this crazy food hack. He revealed that when you cook the rice with a fat source, the digestible carbohydrates (responsible for spiking blood sugar) morph into indigestible carbohydrates- otherwise known as “resistant starch.” Since our bodies aren’t able to digest resistant starches, the amount of calories your body absorbs is literally reduced. In regards to the temperature of the rice, James states, “chilling the rice helps foster the conversion of starches.”
As a result, you’re left with a nutritious, low-calorie, gut-fueling prebiotic. (More on this below!). I wasn’t kidding when I told you this is actually the BEST rice ever!
Health Benefits of the Best Rice Ever
You may be surprised to learn that I actually consider white rice to be “healthier” than brown. Despite common belief, white rice offers several health benefits that it’s brown counterpart doesn’t. Check out these awesome health benefits:
Easy to Digest
As opposed to brown rice, white rice is easier to digest because the phytic acid (an anti nutrient) is already broken down. This makes it easier for our digestive system to digest the rice and absorb it’s nutrients. Phytic acid, a substance that naturally forms in grains, nuts, and seeds, is found in high amounts in brown rice. Unfortunately, this literally blocks the absorption of vitamins and minerals in the body. When consuming foods with phytic acid, it’s essential to soak and sprout them to break down the anti-nutrient and make the nutrients more readily available for the body to absorb.
Prebiotic Source
By using this cooking method, the digestible carbohydrates turn into resistance starches. As a result, you’re left with a gut-fueling prebiotic! Prebiotics are important to feed the healthy bacteria in our gut. More on this below.
Reduced Calories
This recipe contains less calories due to it’s unique cooking method. As the digestible carbs turn into resistant starches, less calories are absorbed by the body. In fact, this cooking method can reduce calories by up to 60%!
High in Protein & Healthy Fats
The addition of bone broth and coconut oil provides a healthy dose of protein and fat, making it a balanced meal all-in-one. Although, I think it’s best paired with roasted chicken thighs or grilled salmon!
What are prebiotics?
Prebiotics sound very similar to probiotics, but they are quite different. Although they both contribute to a healthy gut, they serve different purposes. Prebiotics feed the healthy bacteria in the gut (AKA probiotics), which is essential for a healthy gut! Prebtiocis are known to:
- Improve gut composition
- Reduce diarrhea
- Heal leaky gut
- Boost immune function
- Reduce inflammation
Other top food sources of prebiotics include chicory root, onion, garlic, leeks, asparagus, apples, dandelion root, legumes, and jicama.
How to Make The Best Rice Ever
The key to making this recipe lies in the actual cooking method:
To start, add the rice, cooking fat, and bone broth to a pot. Heat over high heat until it starts to boil. Then, reduce the heat to low, cover with a lid, and let simmer for 20 minutes, stirring halfway through.
Once all the liquid is absorbed, transfer it to a glass Tupperware or bowl. Let cool on the counter for 15 minutes or until brought to room temperature. Then, cover and place in the fridge for 8-12 hours. To quickly reheat and serve, add to a pot and warm over medium heat. Use additional chicken broth or water, if needed.
Serving tip: Make Pineapple Chicken & Rice!
How to Store The Best Rice Ever
It’s important to transfer the rice to the fridge as soon as it reaches room temperature to prevent the growth of bacteria. Keep it in an airtight glass container in the fridge for up to 2-3 days.
The Best Rice Ever
The Best Rice Ever is a simple, delicious, and healthy way to prepare white rice. It's packed with nutrients and will keep you full for hours. Bonus: it's actually lower in calories than traditional rice!
Ingredients
- 1 cup white rice, preferably sprouted*
- 1 1/2 cups chicken broth
- 1 tbs coconut oil
- 1/4 tsp sea salt
Instructions
- Combine all ingredients in a pot over high heat. Bring to a boil.
- Once boiling, reduce heat to low, and cover with a lid for 20 minutes.
- Once the rice is cooked and all the liquid is absorbed, transfer to a glass bowl or tupperware. Let sit on the couter for 15-20 minutes or until brought to room temperature. Then, cover and place in the fridge for 8-12 hours.
- To serve, reheat the rice in a pot over medium heat for 3-4 minutes. Add more chicken broth or water, if needed.
Notes
*I love Ludenburg's Arborio rice. Unfortunately, it's not sprouted, but it is grown according to eco-farming practices!
Rice is best eaten within 2-3 days.
