Rice: White Rice

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White Rice

Only 1 tablespoon of oil is used in this tasty and heart-healthy rice dish.
11 tablespoon   vegetable oil
1/2 medium onion, chopped
2 cloves garlic, minced
2 cups long-grain white rice
4 cups hot water
1/2 teaspoon salt
1/2 cup fresh or frozen corn, peas, carrots, or peppers (optional)  

In medium pan, heat oil and saute onion, garlic, and rice. Add hot water and salt. Bring to a full boil. Cover and simmer for 15 minutes without stirring. If desired, add vegetables, cover, and cook for an additional 5 minutes.
Uncover, give rice a full turn and cover again. Turn heat off.
Let stand 15 minutes before serving.
Yield: 6 servings

Serving size: 1/2 cup

Each serving provides (without optional vegetables): 
Calories: 270 
Total fat: 3 g 
Saturated fat: Less than 1 g 
Cholesterol: 0 mg 
Sodium: 183 mg 
Calcium: 28 mg 
Iron: 2 mg

Source: http://www.nhlbi.nih.gov/health/public/heart/other/syah/whrice.htm

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