Key Points<\/p>\n
Adding lentils and quinoa to white rice boosts protein and fiber in a simple rice cooker recipe.<\/p>\n
Dietitian Kylie Sakaida\u2019s viral tip makes white rice healthier using just three easy ingredients.<\/p>\n
Small changes like mixing in lentils can make meals more filling and nutritious without losing flavor.<\/p>\n
When it comes to planning healthy meals, white rice<\/a> can sometimes get a bad rap. But, while it\u2019s widely believed that brown rice is \u201chealthier,\u201d white rice has its own list of health benefits. Not only is white rice a quick source of carbohydrates and energy, but it\u2019s also easily digested, comforting and accessible. Now, white rice is having a moment on TikTok, thanks to dietitian Kylie Sakaida, M.S., RD<\/a>, who shares healthy eating ideas on the social media platform through her Realistic Nutrition Tips series.<\/p>\n In a TikTok that has received millions of views and hundreds of thousands of likes and shares, Sakaida reveals her go-to method for boosting the nutritional power of the humble grain of white rice. \u201cIf you love white rice but want to increase your fiber and protein intake,\u201d she says in the video clip, \u201cthen make this rice that has 44 grams of protein and 30 grams of fiber.\u201d The stats from Sakaida are for the entire recipe. We calculated that each half-cup serving provides 4.5 grams of fiber and 2 grams of protein.<\/p>\n Not only are those nutritional statistics pretty impressive, but Sakaida\u2019s white rice recipe also sounds incredibly easy to make. It requires only three ingredients\u2014most of which you probably already have in your pantry\u2014and is relatively hands-off, as it’s made using a rice cooker instead of the stovetop. \u201cFirst, add one cup of white rice to your rice cooker [with] half a cup of lentils and half a cup of quinoa,\u201d she explains. \u201cWash and rinse as you usually would, then add around three cups of water, and then just turn on your rice cooker.\u201d<\/p>\n After the dietitian\u2019s rice cooker finishes its cooking setting, she\u2019s left with a colorful, beautifully textured version of white rice that we can\u2019t wait to try making in our kitchens.<\/p>\n Sakaida calls the recipe \u201cgreat for people who want to boost the nutrition of their meals without a lot of extra effort or changing the flavor too much.\u201d She also compares the dish to khichdi (an Indian rice dish made with lentils and spices) or mujaddara (an Arabic recipe that uses rice, lentils, and caramelized onions). Still, she says it\u2019s a bit different in that \u201cit\u2019s plain and there\u2019s no seasoning\u201d to keep it \u201clow-effort.\u201d<\/p>\n This protein- and fiber-packed rice recipe would be perfect for adding to healthy meal-prep recipes,<\/a> such as protein and vegetable bowls, or as a side dish with entrees like flavorful jerk chicken<\/a>. The mixture would also be a fantastic addition to savory stuffed peppers<\/a>. And, it\u2019s truly the perfect thing to prepare at the start of the week and keep in the fridge as a way to add fiber and protein to any meal. What\u2019s more, Sakaida says it\u2019s pretty delicious, and we believe her.<\/p>\n \u201cLet this be a reminder that nutrition does not have to be all-or-nothing,\u201d the dietitian says at the close of her TikTok. \u201cYou don\u2019t have to completely give up white rice or swap everything for cauliflower just to eat well. Sometimes it\u2019s just about small additions like lentils and quinoa that can make your meal so much more satisfying, filling and nutritious.\u201d<\/p>\n Read the original article on EATINGWELL<\/a><\/p>\n