by Marie Hemphill @mariehealthyhill
Cilantro lime rice is a beloved dish among foodies and non-foodies, known for its vibrant flavor and versatility. But what if we told you that by simply allowing the rice to full cool and cooking it in chicken bone broth instead of water, you could amplify its health benefits? Here’s an easy yet impactful recipe that will leave your taste buds and body giving each other a high five.
By integrating chicken bone broth and allowing your rice to cool, you’re not only enhancing the flavor but also significantly boosting the nutritional value of your cilantro lime rice. This dish is perfect for meal prepping, ensuring you have a delicious, healthy side ready to go for any meal. Bon appétit!
Ingredients:
- 1 cup organic jasmine rice
- 2 cups chicken bone broth
- 1/2 cup fresh cilantro, chopped
- Zest and juice of 1 lime
- Salt to taste
Instructions:
- Start by rinsing the organic jasmine rice under cold water until the water runs clear. This helps remove excess starch, ensuring your rice is light and fluffy.
- In a medium saucepan, bring the chicken bone broth to a boil. Add the rinsed rice, reduce the heat to low, and cover. Let it simmer for about 15 minutes or until the rice is tender and the broth is absorbed.
- Fluff the rice with a fork and let it cool for at least 30 minutes, stir in the ½ amount of chopped cilantro, lime zest, and lime juice. Season with salt to taste.
- Refrigerate overnight. This cooling process allows the starch to transform into resistant starch, making it more beneficial for blood sugar control and gut health.
- When ready to eat and serve, reheat, stir in remaining chopped cilantro.
Why This Rice is a Health Powerhouse:
- Chicken Bone Broth: This savory base is not just for flavor; it’s packed with the primary protein in bone broth, collagen, which supports joint health and skin elasticity. It also provides a good source of minerals like calcium and magnesium.
- Cilantro: Known for its ability to detoxify heavy metals from the body, cilantro is also a powerful antioxidant that helps reduce inflammation.
- Lime: High in vitamin C, lime boosts your immune system and adds a refreshing tang to the rice.
The Science Behind Cooling Your Rice: Allowing your rice to cool before eating or reheating it has been shown to alter its starch composition, transforming it into a resistant starch. This type of starch resists digestion, acting more like fiber, which can help regulate blood sugar levels, reduce carbohydrate content, and promote a healthy gut microbiome. This cooling process effectively lowers the glycemic index of the rice, making it a smarter choice for those mindful of their blood sugar levels. Research indicates that allowing cooked rice to cool at room temperature for about 30 minutes, followed by refrigeration for at least 12 hours, significantly increases the resistant starch content. This cooling and refrigeration process changes the structure of the starch molecules, making them less digestible and more resistant to being broken down into glucose.
Here are some key points from scientific studies:
- Room Temperature Cooling: Letting rice cool at room temperature for about 30 minutes initiates the starch transformation.
- Refrigeration: Storing the rice in the refrigerator for 12 to 24 hours optimizes the formation of resistant starch.
- Reheating: Reheating the rice after refrigeration does not significantly reduce the resistant starch content, making it a convenient option for meal prep.
Enjoy this culinary delight and reap the benefits of a smarter, healthier rice choice!
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