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